Sep 15 2014

Monday WOD

CrossfitXclusive

Iza

 

 

 

 

 

 

 

 
WOD
 
AMRAP in 20min
 
400m Run or Row
Max Wallballs
 
*Score is total wallball reps. Once you drop the ball you must go for 400m run or 400m row.
 

Sep 13 2014

Saturday WOD – Bring A Friend

CrossfitXclusive

Janie

 

 

 

 

 

 

 

 

WOD
 
‘Jack’
 
AMRAP in 20min
 
10 Push press (115/85#)
10 Kettlebell swings (53/35#)
10 Box Jumps (24/20)
 
 

Sep 12 2014

Friday Team WOD

CrossfitXclusive

Gino

 

 

 

 

 

 

 

 

Team WOD
 
Angie
 
100 Pullups
100 Pushups
100 Situps
100 Squats
 
Then,
 
Accumulate as many deadlifts as possible with the remaining time.
 
Time cap – 20 min
 
Score = # of deadlifts
 
Weight = 225/135#
 

Sep 11 2014

Thursday WOD

CrossfitXclusive

Randy

 

 

 

 

 

 

 

 

WOD
 
4-10-16-10-4
 
Turkish Getups
Power Cleans (135/95#)

 


Sep 10 2014

Wednesday WOD

CrossfitXclusive

Cassie

 

 

 

 

 

 

 

 

 

WOD
 
50 Box jumps (24/20”)
40 Pulllups
30 Wallballs (20/14#)
20 Floor wipers (135/95#)
1000m Row

 


Sep 9 2014

Tuesday WOD

CrossfitXclusive

Katherine

 

 

 

 

 

 

 

Hello core warm up!!
 
WOD
 
‘Diane’
 
21-15-9
 
Deadlifts (225/155#)
Handstand push-ups
 
Compare HERE
 

Sep 8 2014

Monday WOD

CrossfitXclusive

Isa H

 

 

 

 

 

 

 

 
 
 
 
 
Bonne Fête Isabelle!
 
Skill work: Handstand hold and walk :)
 
WOD – ‘Isabelle H’
 
20 min AMRAP
 
2 Muscle ups
20 Lunges (105/75#)
20 Double unders
20 Overhead squats (105/75#)
 
 

Sep 6 2014

Saturday WOD

CrossfitXclusive

Fred

 

 

 

 

 

 

 

 

 

WOD
 
Murph
 
Run 1.6 km
100 Pullups
200 Pushups
300 Squats
Run 1.6 km

 

 

 


Sep 5 2014

Friday Team WOD

CrossfitXclusive

Rachel

 

 

 

 

 

 
 
 
 
 
 
 
 
 
WOD
 
Team Hulk
 
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squats
 
AMRAP in 30 min 1 partner does a round and switch.
_________________________________
 
Get ready mentally for tomorrow’s WOD – Murph!!! Gonna be a kickass time!!
Option to do it solo or in team.

________________________________________

Change in schedule for FRIDAYS.
As of today Friday Sept 5, class schedule will be:
5:50 am
12 pm
4:30 pm
5:30 pm
(Instead of only one class a 5 pm)
 

Sep 4 2014

Thursday WOD

CrossfitXclusive

Kevin

 

 

 

 

 

 

 

 

WOD
 
Kelly
 
5 rounds
 
400m Run
30 Box Jumps
30 Wallballs
 
________________________________
 
Get ready mentally for Saturday’s WOD – Murph!!! Gonna be a kickass time!!
Option to do it solo or in team.

_______________________________

Change in schedule for FRIDAYS.
As of Friday Sept 5, class schedule will be:
5:50 am
12 pm
4:30 pm
5:30 pm
(Instead of only one class a 5 pm)