Monthly Archives: October 2014

Happy Halloween!!! WOD 10/31/14

TGIF & Happy Halloween folks!

We have an awesome modified version of CrossFit Open WOD 14.5

I know what you are thinking…but we’ve modified it…NO BURPEES!!!

10 Minute Warm-up and Set-upth

Metcon: Complete All Reps For Time

21-18-15-12-9-6-3

Thrusters  95#/65#

Knees To Elbow

No Time Cap

WOD 10/30/14

Awesome HALLOWEEEN workouts yesterday! Thank you to everyone who wore costumes.

Remember, with the POOL workouts on Wednesdays now we are back to our normal 10am WODs at the gym on Thursdays.  

We haven’t seen one like this in over 6 weeks…

Metcon: 8 Rds. For TimeGames2012_RichFroning_HSPU-208x300

400m Run

8 Handstand Push-ups

8 Strict Chin-ups  (scale with barbell at bench press height)

45 Minute Time Cap (record Rds. & Reps if time cap is reached)

WOD 10/29/14

REMINDER…Pool Workout is NOW on Wednesday mornings @ 9am….no 10am WOD on Wed, See you at the Pool!

All metcons performed with a continuous clock, total WOD time = 26 minute.

Metcon 1: 6 Minute AMRAP (Rds & Reps)th

6 Box Jumps/Steps  24″/20″  (Games 30″24″)

6 Power Cleans  135#/95#

REST for exactly 4 minutes

Metcon 2: 6 Minute AMRAP (Rds & Reps)

6 Wall Balls  20#/14#th

6 Power Cleans  135#/95#

REST for exactly 4 minutes

Metcon 3: 6 Minute AMRAP (Rds & Reps)

30 Double Unders

6 Power Cleans 135#/95#

WOD 10/28/14

Metcon #1 For Time:rogue-fitness

42-30-18
Sit-ups

21-15-9
Power Snatch  95/65#

Rest 5 Minutes

Metcon #2 For Time

42-30-18 Sit-ups (yes sit-ups again…abs are good!)

21-15-9 Strict Pull-ups

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