Month: November 2012

WOD – 121129

Crossover Symmetry 2 X Standard Program Conditioning For time: 100 Double Unders 400m Plate Push (45/35) Announcements – West Metro CrossFit is moving into a new space!  Our new location will be at the corner of 55th and Wadsworth.  We will need all the help we can get moving the gym the weekend of Dec 15th/16th.  …

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WOD – 121128

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Strength/Conditioning 1a) 3 X 5 OH Squat – Heavy – Rest 30 sec 1b) 3 X ME UB Chins – Rest 30 sec 1c) 3 X 10 Russian KB Swings – Heavy – Rest 30 …

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WOD – 121127

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Skill 10 min Muscle Up Practice Conditioning 12min AMRAP of: 15 Back Squats (95/65) 30 Double Unders “Intensity and results are directly proportional, but intensity and comfort are inversely proportional.”– Greg Glassman, “A …

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WOD – 121124

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Conditioning “Elizabeth” 21-15-9 of: Clean (135/95) Ring Dips Brandon and Alli flying high! Chicken Tortilla Soup Prep time:  30 mins Cook time:  30 mins Total time:  1 hour Serves: 6-8 Ingredients: For your …

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WOD – 111221

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Strength/Conditioning 1a) 3 X 5 Good Morning – Heavy – Rest 30 sec 1b) 3 X 30-60 sec  GHD Situp Hold – Rest 30 sec 2a) 3 X 5 Floor Press- Heavy – Rest 30 sec 2b) 3 …

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WOD – 121120

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Conditioning 4 Rounds for total work time of: 500m Row 20 Pushups Mobility Leave a comment with what type of mobility you would like to see us focus on.

WOD – 121119

Strength Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here. Skill 100 Shoulder Touches in the Handstand position. Conditioning 12 min AMRAP of: 200m Run 30 Squats 15 Toe to Bar