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  • Home
    • Our Story
    • Coaches
    • Facility
    • FAQ
    • Schedule
    • CrossFit WOD Classes
    • Foundations
    • Women's Program
    • Fit Kids
    • Personal Training
    • Pricing
    • Workout Of The Day
    • Blog
    • Events
  • GALLERY
  • Contact
  • Schedule
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Women's Program WODs

THURSDAY: August 20, 2015

Ali Brill August 21, 2015

SKILL: ~10min Skill Work ( Rope, Double Unders, Handstand, ect)

EMOM: 

Rope Work

Or

5x3 Handstand Drill

 

WOD: For Time 21 - 15 - 9 - 

Dumbell Snatch (35lbs rx)

w/ 400m Run @ -

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WEDNESDAY: August 19, 2015

Ali Brill August 20, 2015

STRENGTH: Back Squat 4x10

 

WOD: 15min AMRAP

2 Pull Ups

2 Wallballs

2 Box Jumps

4 Pull Ups

4 Wallballs

4 Box Jumps

6 Pull Ups

6 Wallballs

6 Box Jumps

8 Pull Ups

8 Wallballs

8 Box Jumps

*when you complete the 8's this is one round, then go back to the 2's

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TUESDAY: August 18, 2015

Ali Brill August 19, 2015

STRENGTH: Power Cleans 5x3

 

WOD: 3 Rounds for Time- "The 20's"

20 Deadlifts (155lbs)rx

20 Push Ups

20sec Ring Support

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TUESDAY: August 4, 2015

Ali Brill August 5, 2015

WOD: For Time

 

30 Pull Ups

50 Sit Ups

20 Pull Ups

40 Sit Ups

10 Pull Ups

30 Sit Ups

into

1,000m Row

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Thursday: April 23, 2015

Ali Brill April 23, 2015

STRENGTH: 

         5 - 5 - 5 - 2 - 2 - 2  (w/ 15 sec. bench superman in between)

WOD:

Tabata Row

Tabata Jump Rope

Tabata Choice

Tabata Row

*Rest 30 sec. in between

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Thursday

Ali Brill January 22, 2015

Warm-Up

  • 250m Row
  • 15 Air Squats
  • 15 Hollow Rocks
  • 10 Lunges

Skill

  • Back Squat
    • Work up to Heavy 1
    • Max reps @ 50% of 1RM

WOD

  • 5RFT
    • KB/Keg Carry
    • 20 Wall Balls
    • 30 Sit-Ups
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