WOD

WOD Sunday, 9/21/2014

by randy on September 20, 2014

How many rounds in 20 minutes of:
Walking lunge 50 ft.
5 Handstand push-ups

Our Classes today are:
Workout of the Day: 10am, Open Gym 11am – 1pm, Mobility 5pm
Personal Training By Appointment

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Michael Clift, Lawrence, KS.


“Show me the armpits” with Coach Burgener - [video]


Pat Sherwood scales 140918 - [video]

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WOD Saturday, 9/20/2014

by randy on September 19, 2014

For time:
30 Pull-ups – 60 Squats
25 Pull-ups – 50 Squats
20 Pull-ups – 40 Squats
15 Pull-ups – 30 Squats
10 Pull-ups – 20 Squats
5 Pull-ups – 10 Squats

Our Classes Today Are At 9am, 10am,11am
Personal Training By Appointment 

 

CrossFit Surge.


High-bar position with Chad Vaughn - [video]


Pat Sherwood scales 140917 - [video]

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WOD Friday, 9/19/2014

by randy on September 18, 2014

 

10 m AMRAP

12 HSPU / 3 wall walks

40 Double Unders

12 walking lunges with 55/35 KB in Right hand/ left hand. (Switch each rd)

 

Rest 4 min

 

10 m AMRAP
12 pull ups
12 box jumps 24/20
12 KBS 70/55

Rest 4 min

10 m AMRAP
6 Power Snatch 115/75
12 air squats
200 m run

Our Classes Today Are At 6am, 7am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm
Personal Training By Appointment 

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Dylan and Jett Pease.


The Holy Land With Russell Berger: Part 4 - CrossFit Journal [video]


Week 2 CrossFit Team Series events announced.

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WOD Thursday, 9/18/2014

September 17, 2014

Power Cleans 2 sets 1.1.1 2 sets 1.1 2 sets 1 3 sets 15 UB Shoulder to Overhead 165/110 30 Double Unders 600 m Run (full block) Rest 1:1 Our Classes Today Are At 6am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30 Foundations, Personal Training By Appointment Frank Hwang on Linda. Injury and Opportunity - CrossFit Journal [article] The Iron Triathlon with Jason […]

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WOD Wednesday, 9/17/2014

September 16, 2014

7000m Row. Are you worthy? Our Classes Today Are At 6am, 7am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30 Foundations, 7:30 MobilityPersonal Training By Appointment  Roland Leal. Yoke set-up with Rob Orlando - [video] Virtuosity: A Call for Submissions. Share

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