Thursday 4/24 OPEN GYM

Posted: April 24, 2014 in WOD
Come in and make up any lifts, mobility  or workouts you may have missed or would like to work on. Make sure to come in with an idea of what you want to do!

Wednesday 4/23

Posted: April 23, 2014 in WOD
Strength

High Hang Snatch

Build to 1 RM

6×1

WOD

For Time

150 KB Swings

At the top of every Minute complete 6 Burpees

Tuesday 4/22

Posted: April 22, 2014 in WOD
Strength

Bench Press

6×3

Strict Press

5×3

WOD

12 Min AMRAP

5 Push Ups

10 Box Jumps

15 Air Squats

No 3pm class this week!

Posted: April 21, 2014 in WOD

With all the high schoolers on spring break we will NOT have our MWF 3pm class. Those students may come to our other class times on those days.

Monday 4/21

Posted: April 21, 2014 in WOD
Strength

Back Squats

5 RM

Clean 65%

6×2

 

WOD

2 Rounds

400 M Run

25 Pull Ups

5 HSPU

 

Saturday 4/19 Adams Last Day!!!

Posted: April 19, 2014 in WOD
Team WOD

Todays workout will be a fun group workout, working on your accuracy and of course saying goodbye to this guy! See everyone at 8:30!

adam

Adams Going away dinner!

Posted: April 18, 2014 in WOD

Unfortunately Adam is leaving us, and he will be greatly missed! So we’ve decided to have a little outing tomorrow evening to properly say goodbye! If you want the details email me biocrossfit@gmail.com ! Need to get a head count for reservations so get back to me by tomorrow by 3 at the latest! Hope to see everyone out!

Friday 4/18

Posted: April 18, 2014 in WOD
Skill Work

Kipping Work

WOD

Filthy Fifty
50 Box Jumps 24/20
50 Jumping Pull ups
50 Kb Swings
50 Walking Lunges steps
50 K2E
50 Push Presses 45/35
50 Back Extensions
50 Wall Balls 20/14
50 Burpees
50 Double Unders