Men’s Only Event

Posted on 24. Aug, 2014 by .

0

iron-sharpens-iron
“Iron Sharpens Iron”
Sunday, September 7th at 1:30pm
Men’s only event: fellowship, leadership and workout

For event questions and details, see Ryan Shupe.

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Friday WOD, August 22, 2014

Posted on 21. Aug, 2014 by .

6

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Front Squats, 6×2 @80% 1RM

WOD:
8 minutes to complete 100 wall balls; with the time remaining, do as many muscle ups as possible

Rest 3 minutes, then complete:
50 Wall balls
1000m Run

Post loads and WOD results to comments.
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Thursday WOD, August 21, 2014

Posted on 20. Aug, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Max Clean and Jerk

WOD:
Every minute on the minute for 20 minutes complete:
1st minute: 8 Close grip bench presses (155 lb./85 lb.)
2nd minute: 5 Weighted pull-ups (35 lb./18 lb.) + 5 Strict pull-ups
3rd minute: 5 Weighted box jumps (seated) (20 lb./10 lb. dumbells)
4th minute: 20 Sit-ups

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JoshEverettDeadlift Emotions in Motion, CrossFit Journal

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Wednesday WOD, August 20, 2014

Posted on 19. Aug, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
5 rounds of:
12 Burpess
20 cal Airdyne
400m Run
Rest 3 minutes

Goal is negative splits each round. Post time to comments.

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Tuesday WOD, August 19, 2014

Posted on 18. Aug, 2014 by .

7

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Max Snatch

WOD:
For time:

3 rounds of:
5 Power snatches (135lb./95lb.)
50 Double-unders

Rest 2 minutes, then complete 3 rounds of:
10 Burpee box jumps
5 Bar muscle-ups

Rest 2 minutes, then complete 3 rounds of:
12 Toes to bar
300m Row

Post loads and time to comments.

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GoPro’s video revolution, 60 Minutes

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