WOD – SUNDAY

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We are open tomorrow for members only from 8am to 10am. This will be run as an Open Gym session.

Rest Day

20
Apr 2014
AUTHOR CrossFit Boss
CATEGORY

CrossFit

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WOD – SATURDAY

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We are closed today but open on Monday for members only from 8am to 10am, this will be run as an Open Gym session. Here is a WOD that can be completed at home.

“Griff”

For Time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

19
Apr 2014
AUTHOR CrossFit Boss
CATEGORY

CrossFit

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TAGS

WOD – FRIDAY

Closed today and tomorrow but here is a WOD that can be completed at home. 

Complete 4 rounds for time of:

20 Push Ups
30 Air Squats
50 Double Unders or 200m Run

Post time to comments.

18
Apr 2014
AUTHOR CrossFit Boss
CATEGORY

CrossFit

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WOD – THURSDAY

We are closed Good Friday and Easter Saturday, but a WOD will be posted on here that can be completed at home. We are open for Open Gym on Monday from 8am-10am to members only and will resume normal hours as of Tuesday.

Sumo Deadlift
4-4-4-4 Increase

For Time:

60 Chest to Bar Pull Ups
40 Shoulder to Overhead 70/50
20 Dumbbell Burpee Box Overs 25/15

Post load and time to the whiteboard

17
Apr 2014
AUTHOR CrossFit Boss
CATEGORY

CrossFit

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WOD – WEDNESDAY

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“Nancy”

Complete 5 rounds for time of:

400m Run
15 Overhead Squats 42.5/30

Post time to the whiteboard.

16
Apr 2014
AUTHOR CrossFit Boss
CATEGORY

CrossFit

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WOD – TUESDAY

Power Snatch
3-3-3-3 Increase

10-9-8-7-6-5-4-3-2-1 for time of:

Thrusters 60/42.5
Burpee

Post load and time to the whiteboard

15
Apr 2014
AUTHOR CrossFit Boss
CATEGORY

CrossFit

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WOD – MONDAY

photo

Back Squat
3-3-3-3-3 (2sec Pause)

Complete 4 rounds for time of:

21 Wall Balls
15 Handstand Push Ups
9 Hang Power Clean 70/50

Post load and time to the whiteboard

14
Apr 2014
AUTHOR CrossFit Boss
CATEGORY

CrossFit

COMMENTS No Comments

WOD – SUNDAY

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Rest Day

13
Apr 2014
AUTHOR CrossFit Boss
CATEGORY

CrossFit

COMMENTS No Comments

WOD – SATURDAY

Partner Wod

Complete as many reps as possible in 20 minutes of:

10 Bupree Box Jumps
20 Pull Ups
30 Double Unders
15 Bupree Box Jumps
30 Pull Ups
45 Double Unders
20 Bupree Box Jumps
40 Pull Ups
60 Double Unders
25 Bupree Box Jumps
50 Pull Ups
75 Double Unders….. etc

Post reps to comments.

12
Apr 2014
AUTHOR CrossFit Boss
CATEGORY

CrossFit

COMMENTS No Comments

WOD – FRIDAY

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Push Press
5-5-5-5

Complete as many rounds as possible in 15 minutes of:

20 Push Ups
16 Pistol Squats 16/12
12 Toes to Bar

Post load and rounds to the whiteboard

11
Apr 2014
AUTHOR CrossFit Boss
CATEGORY

CrossFit

COMMENTS No Comments