WOD/Blog
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3/3/15

Strength WOD: Snatch Pulls Every 2:00 for 12:00 5 Reps Conditioning WOD: 21-15-9-6-3 Power Cleans 95/65 Push ups 6 Min Cap Cash Out: 3 Rounds 50 Double Unders (unbroken) 5 Strict Ring Dips

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3/2/15

Strength WOD: Bulgarian Split Jumps Banded Pull Throughs Wide grip barbell rows In groups of 3-4 perform 2 circuits of 15 reps of the above movements, all reps should be unbroken, with focus on form Conditioning WOD: 2K Row Then 10 Rds 5 Push Press 65/45 5 Burpees 5 C2B Pull Ups 18 Min Cap

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3/1/15

Partner Midline Madness 2 Rounds 100 DB Overhead Lunges 30s/20s 100 Weighted Situps 30/20 100 KBS 53/35 1 Partner working at a time, other partner must hold a handstand for reps to count If you cannot maintain midline stability in the handstand, switch to either seated overhead barbell holds or planks 20 Min Cap

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2/28/15

Conditioning WOD:   30 Min AMRAP 500 M Row 10 Cleans 95/65 10 Thrusters 95/65 10 Push Ups 10 Pull Ups 50 Double Unders (150 Singles)

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2/27/15 – FRIDAY NIGHT LIGHTS 15.1

Friday Night Lights 15.1 goes down tonight! Here are a few points to keep in mind for the next 5 Fridays – Heats will be 6-7am, 10am-12pm and 5pm-9pm. This is subject to change on a week to week basis depending on the type of WOD and length of WOD that is released by CrossFit Headquarters […]

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2/26/15

Strength WOD:  Jerks (Split or Push) 3 Reps Every 2:00 for 10:00   Conditioning WOD: 12 Min AMRAP 1 Rope Climb 5 Deadlifts (155/115) 10 Step Ups 15 Mountain Climbers (Double Count)   Friday Night Lights is coming – Register for the Open CLICK HERE - Make sure to select Crossfit Revenge for your Team

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2/25/15

Conditioning WOD: 20 Min AMRAP 500m Row 20 KBS 35/25 10 Push ups 20 WallBalls 20/14 10 Knees 2 Elbow 15 Burpees for any break in KB or WB   Friday Night Lights is coming – Register for the open CLICK HERE - Make sure to select Crossfit Revenge for your Team

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2/24/15

Strength WOD: Knee JumpsBarbell Hip ThrustDumbell Row In groups of 3-4 perform 2 circuits of 8 reps of the above movements, all reps should be unbroken, with focus on form Conditioning WOD: 5 Rounds 8 Thrusters (95/65)8 Burpees6 Min Cap Cash Out: 3 Rounds5 Strict HSPU (Perform Negatives if you cannot do strict) Friday Night […]

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2/23/15

Strength WOD: Snatch Balance 10:00 EMOM 1 Rep – Add Weight at 4:00 and 8:00 Conditioning WOD: 50 Double Unders 30-20-10 DB Hang Snatch (30/20) 15-10-5 Pull Ups 3-2-1 Box Jumps (30/24) 50 Double Unders 1-2-3 Box Jumps 5-10-15 Pull Ups 10-20-30 DB Hang Snatch 50 Double Unders 15 Min Cap

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2/22/15

Partner WOD: 30 Min AMRAP 30 Cal Row 30 DB Shoulder 2 Overhead 30 Wall Balls (20/14) 30 Burpees One partner working at a time, split the reps however you want