Monday’s WOD

News & Updates

BOOTCAMP classes have been added to the schedule. Monday, Wednesday, Friday 9AM & 4:30PM. Classes are 45 minutes in length. All member’s with unlimited CrossFit Membership may attend the BootCamp classes. There is also a membership specific for just the BootCamp classes at $75 a months. Although the BootCamp membership is limited to that class only.

Please make sure all children are off stay in the designated areas of the gym (office & rink). Children may no longer be on the floor, OR play on the equipment. Children MUST wait until parent is ready to leave to exit those areas and stay with parent till they exit the building. This is for the children’s safety as well as the athletes. Thank you for your consideration in this.

WODS

BootCamp WOD

Buy In:
400 M Run

13 Minute AMRAP:

1 minute Air Squat Hold
100 M Sprint
50 Push-ups
50 Frog Jumps (Broad jumps from crouching and touching the ground position)
100 M Sprint
50 Burpees (with Tuck Jump at Top)

1 minute Air Squat hold at end of 13 minutes.

10 Minute AMRAP:

50 Lunges
100 M Sprint
50 V-situps
50 Squat Jumps
100 M Sprint

At 5 and 10 minute: 50 Mountain Climbers

Cash Out:
400 M Run 

 

CrossFit WOD #130805

Warm-up:

100 M Run

2 Rope Climbs

100 M Run

Skill:

Burgner

 

Kelly/5 Rounds For Time:

400 M Run

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

 

Advance WOD #130410:

Tests

1) 15 minutes to establish a 1RM Push Press.

2) 30 Muscle-Ups for time.

*Notes: Strict 6 minute cap. Rest 10-15 minutes before starting #3.

3) Run 1 mile for time.