Tues 4/29/14: Each for time: Run: 4 x 400m, Rest 2 minutes -THEN- 20-15-10-5 reps, for time of: Kettlebell Swing, 53/35 lbs Goblet Squat, 53/35 lbs Don’t forget to tell your friends about Refer-A-Friend April! This Wednesday, April 30th, at 7:30 pm is our last FREE intro class they can attend to qualify for our …
Sun 3/23/14: 20 Minute EMOM: Odd Minute: 15 Kettlebell Swings, 70/53 lbs Even Minute: 15 Push Press, 95/65 lbs
Sun 2/23/14: 5 rounds for time of: 5 Kettlebell Thruster Left Arms, pick load 5 Kettlebell Thruster Right Arms, same weight 10 Kettlebell Swings, same weight
Sun 2/9/14: 21-15-9 reps, for time of: Wall Ball, 20/14 lbs Kettlebell Swing, 53/35 lbs Toes-to-bar Walking Lunge
Fri 1/17/14: Front Squat 3-3-3-3-3 -THEN- 5 Min AMRAP: 10 Front Squats, 50% 1RM 10 Kettlebell Swings, 53/35 lbs
Sat 10/5/13: Partner WOD “Morrison” 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood Split work among partners as needed. *Cróga CrossFit will be CLOSED TOMORROW, SUNDAY, 10/6* We will be in Capitola to show our support for Coach Kelly and our members Catherine & Liz during …
Fri 8/23/13: Tabata Kettlebell Swing, 53/35 lbs -Rest 1 Minute- Tabata Wall Ball, 20/14 lbs -Rest 1 Minute- Tabata Box Jump, 24/20 in The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
Mon 6/10/13: “Rankel” Complete as many rounds as possible in 20 mins of: 6 Deadlifts, 225 lbs 7 Burpee Pull Ups 10 Kettlebell Swings, 2 pood Run, 200 m
Sat 6/8/13: Partner WOD 3 rounds for time of: Tire Flip, 100 m Partner Carry, 200 m Run, 400 m (Run as team) 40 Kettlebell Swings, 53/35 lbs (Only 1 KB per team, only 1 person works at a time)
Thurs 5/9/13: 5 rounds for time of: Row, 100 m Rest 10 secs -THEN- For time: 150 Kettlebell Swings, pick load
