Blog Archives
WOD 01/29/15
Note there will NOT be Open Gym today at 4pm. Regular evening classes start at 5pm & 6pm.
Warm-up: With PVC
5 Rounds 3 Reps OHSq
5 Rounds 2 Reps Hang Squat Snatch
Strength: Overhead Squat
8 Rounds of 4 Reps at 60% 1RM Snatch
Metcon: 3 Rounds For Time
21 Knees To Elbow
15 Power Snatch 95#/65#
9 Burpees Over The Bar
We had a great day of WODs yesterday and dinner at Tijuana Flats. A special thank you to Coach Terri Rosen for spending the day with the SWCF family!
WOD 12/09/14 Strength Cycle Continues!
Strength: Front Squat
8×3 @80% 1RM
Metcon: 3 Rounds For Time
21 Weighted Sit-ups 25#/15# (Elite = GHD floor touch)
15 Push Press 135#/95#
9 Burpees
Military Bonus: 1 Mile For Time (record times for comparison)
WOD 11/25/14
This is very similar to a couple past Games WODS and should be a lot of fun…bring your hand wraps/tape/gloves!
Warm-up: 5 Rounds
200m Run, 10 PU, 10 KBS 53#/35#
Metcon: For Time
15-12-9-6-3
Squat Clean 155#/95#
Handstand Push-ups
Knees to Elbow
CrossFit Games Athlete Dan Bailey with perfect Squat Clean form.
Hero Partner WOD Monday 11/24/14
Happy Monday folks!!! We will be tackling the Hero WOD “Nutts” slightly modified for partners. It’s a BIG one, come prepared!!!
“Nutts” complete all reps for time (45 min time cap)
20 Handstand Push-ups
30 Reps of Dead Lift 250#/175#
50 Box Jumps 30″/24″
70 Pull-ups
150 Wall Balls 20#/14#
300 Double Unders
Run 400m with 45# Plate
Run must be completed together, all other reps may be broken up as the partners choose, each movement must be completed in its entirety before advancing to the next movement. Pic of our troops doing CrossFit on base in Kandahar.
