Mar
16
2017
in
WOD / by
Brenda Pagliaroli /
Comments Off on Freedom Friday 3-17-2017
Strength:6 minutes to warm-up front squat for workout. WOD: âGatorâ 8 Rounds for time of: 5 Front Squat (185/135#) 26 Ring Push-Ups *35 minute Time Cap. * Just for today, the 9am class will be moved to 10am. * No evening classes! * Friday Night Lights will be at our box. Class begins at […]
Mar
15
2017
in
WOD / by
Brenda Pagliaroli /
Comments Off on Thursday 3-16-2017
Corey and Jason’s Birthday WOD: Mother F**kin’ 40 WOD
Mar
14
2017
in
WOD / by
Brenda Pagliaroli /
Comments Off on Wednesday 3-15-2017
Strength:A. 5 minute EMOM: Front Squat x 3 Reps @ 70% Rest 2:30 A. 5 minute EMOM: Front Squat x 2 Reps @ 75% Rest 2:30 A. 5 minute EMOM: Front Squat x 1 Reps @ 80% WOD: 3 Rounds for time of: Row 1000m *Rest 90 seconds between sets. […]
Mar
13
2017
in
WOD / by
Brenda Pagliaroli /
Comments Off on Tuesday 3-14-2017
Strength:Every 2 minutes for 20 minutes (10 sets): Deadlift x 8 Reps @ 70% WOD: 10 minute AMRAP: 2 Burpee Over Bar 2 Power Clean (115/85#) 2 Box Jumps (24/20â) 4/4/4âŚ6/6/6âŚetc.
Mar
12
2017
in
WOD / by
Brenda Pagliaroli /
Comments Off on Monday 3-13-2017
Strength:10 minutes to build to 80% of 1 RM Snatch WOD: “Open workout 17.3” In 8:00 Complete: 3 Rounds: 6 C2B Pull-Ups 6 Squat Snatch (95/65#) 3 Rounds: 7 C2B Pull-Ups 5 Squat Snatch (135/95#) In 12:00 Complete: 3 Rounds: 8 C2B Pull-Ups 4 Squat Snatch (185/135#) In 16:00 Complete: 3 Rounds: 9 C2B […]
Mar
09
2017
in
WOD / by
Brenda Pagliaroli /
Comments Off on Freedom Friday 3-10-2017
*No evening classes. Friday Night Lights will be at CrossFit Covert at 4:30pm! Strength:NONE “Wilmot” 6 Rounds for time of: 50 Air Squatsâ¨25 Ring Dips
Mar
08
2017
in
WOD / by
Brenda Pagliaroli /
Comments Off on Thursday 3-9-2017
Strength:Every 2:00 minutes for 10 minutes (5 sets): Snatch + 2 Hang Snatch + Snatch Sets 1-2: 70% Sets 3-4: 74% Set 5: 78% WOD: For Time: 42-30-18 Wall Balls (20/14#) 21-15-9 Pull-Ups *Complete 100 Double Unders after each round. **WOD goes as follows: 42 Wall Balls, 21 Pull-Ups, 100 D/U. 30 WB, 15 Pull-Ups, […]
Mar
07
2017
in
WOD / by
Brenda Pagliaroli /
Comments Off on Wednesday 3-8-2017
Strength:5 sets of: DB Bench Press x 8-12 Reps *Superset w/ DB PUSH PRESS x 8-12 reps WOD: 3 Rounds for time of: Run 800m 30 Push-Ups 5 Rope Climbs *20 minute Time Cap
Mar
06
2017
in
WOD / by
Brenda Pagliaroli /
Comments Off on Tuesday 3-7-2017
Strength:A. 10 minute EMOM: Back Squat x 3 Reps @ 75% Rest 5 minutes B. 5 minute EMOM: Back Squat x 2 Reps @ 80% WOD: 7 minute AMRAP: 5 Calorie Row 5 Thrusters (95/65#) 10/10…15/15…20/20…etc
Mar
05
2017
in
WOD / by
Brenda Pagliaroli /
Comments Off on Monday 3-6-2017
Strength: Every 2 minutes for 10 minutes (5 sets): 10 Barbell Back rack Lunges @ 40% 1 RM Back squat *Superset w/ 10 Hanging Knee Raises (10/6#) Med Ball b/w legs WOD: “Open workout 17.2” 12-min. AMRAP 50-ft. weighted lunge 16 T2B / 16 Bar MU* 8 DB cleans *2 rounds of T2B, 2 rounds […]