(479) 644-8108

Wednesday 120229

WOD

Rest Day – Closed

CFK – 5:00-6:00

Open WOD 12.2 7:00pm – ????
Depending on the WOD we will run as many heats through as we can. Be sure to check FB for updates.

Tuesday 120228

WOD

Three 5:00 minute rounds with 1:00 at each station.

Row (calories)
SDLHP KB 2/1.5
Sledge Hammers 10/8#
Box Jumps 24/20
T2B
Rest 1:00

Post Total # of reps

Monday 120227

WOD

Strength

Squat Clean thruster ladder

With a continuous running clock you will start at 135/95 pounds and increase 10 pounds at a time for your first 5 reps for guys and 3 reps for girls. Then increase 5 pounds at a time from then on until you fail. You will have 25 minutes to complete this portion. Keep moving…..

Scaled versions will start 115/85 or 95/65

Post final completed load.

Once you complete the ladder you will complete in any order:

Conditioning:
Each for time resting as needed between:
Run 400m
100 Sit ups
50 Alternating Jumping Lunges
Row 400m

15:00 minute cap

Saturday 120225

WOD

CFK 9:00-10:00

Open Sectionals WOD 12.1 10:00- until we are finished.

Open Gym 2:30 ish – 4:30 ish

Firday 120224

WOD
Open Sectional WOD 12.1
AMRAP 7:00
Burpees

** 6 inches above reach

WOD demo and standards

Thursday 120223

WOD

5 Rounds for Time:

20 Pull Ups                

30 Kettle Bell Swings 1.5/1

40 II Unders

 

*Post time to comments.

Wednesday 120222

WOD

Rest Day – Closed
CrossFit Kids 5:00-6:00
Open Sectionals WOD 1.1 – 7:00

**Be warmed up ready to go at 7:00
*** Everyone is welcome to come and cheer for your favorite athlete or everyone for that matter.  The more electricity in the room the better.

Tuesday 120221

WOD

Strength

**25:00 Minutes to complete
Split Jerk (front rack)
3-2-1
Split Jerk
1-1-1

Conditioning
  “Annie”
50-40-30-20-10
Sit Ups
II Unders
**15:00 Time Cap

Monday 120220

WOD

AMRAP 3:00
5 Handstand Push Ups
30 II Unders  

Rest 2:00

AMRAP 3:00
5 Hang Squat Cleans 135/95
7 Chest 2 Bar Pull Ups

Rest 2:00

AMRAP 3:00
15 Kettlebell Swings 1.5/1
10 G. S. Box Jumps 30/24

Rest 2:00

AMRAP 3:00
10 Wallballs
15 T2B