Workout of the Day 1212

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Saturday class at CrossFit 949

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WOD:

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Workout of the Day 121221

This is our temporary website. Please be patient while our new site is under construction. Thank you!

Don't forget that our Saturday classes are FREE! Bring family and friends to try out CrossFit. No experience necessary and workouts are safe for all skill levels. Hope to see you there!

Good luck if you're still alive after tomorrow!

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5 Rounds of Cindy

WOD:

30 Minutes to find 15 x Body Weight Overhead Squats

• This is not a supposed to be done in a hurry. 
• If you are able to support your body weight in the overhead position, you must complete 15 reps without dropping in order for your score to count. 
• Nobody is allowed to go higher than body weight! 
• If you cannot get to body weight, only work to the highest number achievable by linking 15 OHS without dropping the bar.

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Band mobility on Shoulders

Workout of the Day 121220

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Results: 121219

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Bear Crawls
Inch Worms
Bunny Monkeys

WOD:

25 Minute AMRAP

30 Push Press (75/55#)
20 Sit Ups
400M Run

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50 Sit Throughs
50 Supermans

Workout of the Day 121219

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Results: 121218

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Backsquat review

WOD:

Backsquat 5-5-5-5-5

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Worlds Greatest Stretch

Workout of the Day 121218

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Results: 121217

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3 Rounds:
50 Jumping Jacks
15 SDHP with Kettlebell

Clean and Jerk Review

WOD:

Running Grace

30 Clean and Jerks for time

*Every time the bar is dropped or stopped to rest, you must run 200M

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400 M Walk with Medicine Ball overhead (20/14#)

Workout of the Day 121217

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Saturday class at CrossFit 949

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800M Run
20 Push Ups
20 Overhead Squats (PVC)
50 Double Unders

WOD:

Tabata Mix

Handstand Push Ups
Knees to Elbows
Ring Dips
Wall Balls (20/14)

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10 Attempts at Modified Muscle Up practice from floor

Workout of the Day 121215 Free Saturday!!!

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Megan's fight with the jumprope last night.

Results 121214

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CrossFit Warm Up x 3 Rounds

WOD:

With a partner complete 150 Burpees.
Every 2 minutes you must stop and complete 10 box jumps as a team.

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75 x Partner Med-Ball Sit Ups