WOD- 1-9-15

Mobility/ Warm up
Full Body

TEAM WOD-6X
10 Front squat
plate push
15 DB press

Post WOD
Hip and shoulder mobility
Stretch

WOD 1-8-15

Mobility/ Warm up
Dynamic

Conditioning- For TIME

Buy in- 100 DU (X3 Singles)
1-15
HRPU
Box Jumps- 24"
(10 Lunges after each round)
Cash out- 100 DU (X3 Singles)

Class Rowing Challenge

Way to go Omada CrossFit on the Rowing Challenge! Everyone worked really hard and here are the Results!

5am-8472 meters
6am-7670 meters
12pm-7108 meters
5 pm- 8432 meters
6pm-....do better....
 
5pm=Most meters per person
5am =Most meters
 

 


WOD-1-7-15



Skill/ Warm up
Snatch Press

Conditioning
40 minutes
E2MOM-Row
3-6-9-12-15-18......
Clean and Press (65/95)
Ab Mat Sit ups
Pull-ups


*Class Rowing Challenge!

WOD- 1-6-15

Skill
Monkey Work

Warm up/Mobility
Squat to stand
Burpee

Conditioning
2X
8 Squats (75%)
25 Box Jumps

2X
8 Bench Press(75%)
25 Pushups

2X
8 DL (75%)
25 Hip Extension

WOD 1-5-15

Mobility/Warm up
Lunges
Glute / Ankle Mobility

Conditioning
Sprint Ladder (2X)
1 Sprint Walk-1:00
2 Sprint Walk-1:30
3 Sprint Walk-2:00
4 Sprint Walk- 2:30
5 Sprint Walk-3:00

Cardio Blast ~10 min
Bike
Burpee
Rower
Jump Rope
Mt climbers
Rope
D-Jacks
Floor ladder agility