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WODs

  • Dancing Mind CrossFit WOD: March 6, 2015

    CROSSFIT WOD: SEPTEMBER 29, 2016

     

    Snatch Balance – 16m EOMOM: [email protected]%

     

    Row – 2K

     

  • Dancing Mind CrossFit WOD - February 10, 2015

    CROSSFIT WOD: SEPTEMBER 28, 2016

     

    Push Jerk – 3×[email protected]%, THEN: 5m EMOM – 3 Load & Go Push Jerks (AHAP)

     

    1 RFT – 10m CAP

    4 Alt. KB Cleans (32/20)

    6 TTB

    8 WBS (20/14)

    8 KB Cleans

    10 TTB

    12 WBS

    12 KB Cleans

    14 TTB

    16 WBS

    16 KB Cleans

    18 TTB

    20 WBS

    20 KB Cleans

    22 TTB

    24 WBS

     

  • Sprint WOD

    CROSSFIT WOD: SEPTEMBER 27, 2016

     

    Bent Over Row – 6RM

     

    5 RFT

    10m HS Walk

    10 Front Lunges (115/80)

    200m Sprint

     

  • Marcus Ford - CrossFit Coach and Gymnastics Instructor

    CROSSFIT WOD: SEPTEMBER 26, 2016

     

    Squat Clean – Heavy Single, THEN: 10m EOMOM – [email protected]%

     

    8m AMRAP

    4 Ring MU

    24 Air Squats

     

  • crossfit

    CROSSFIT WOD: SEPTEMBER 25, 2016

     

    0930: Intro/Open Gym

    1030: Barbell

     

  • CrossFit Dancing Mind - Handstand Push Ups

    CROSSFIT WOD: SEPTEMBER 24, 2016

     

    Diane

    21-15-9

    Deadlift (225/155)

    HSPU

     

  • Dancing Mind CrossFit WOD: March 27, 2015

    CROSSFIT WOD: SEPTEMBER 23, 2016

     

    Split Jerk – 4×[email protected]%+

     

    5-4-3-2-1

    Rope Climb

    Front Squat (255/175)

     

  • community crossfit

    CROSSFIT WOD: SEPTEMBER 22, 2016

     

    Bench – 2×[email protected]%, 2×[email protected]%, 2×[email protected]%+

     

    Run – 5x400m (90s Rests)

     

  • CROSSFIT

    CROSSFIT WOD: SEPTEMBER 21, 2016

     

    Snatch High Pull (ME) – 1 High Hang + 1 Low Hang + 1 Floor

     

    2m AMRAP x 3 (1m Rests)

    8 Deadlifts (135/95)

    4 Burpees O.B.

    2 Push Press

     

  • Dancing Mind CrossFit WOD: March 26, 2015

    CROSSFIT WOD: SEPTEMBER 20, 2016

     

    20m AMRAP

    5 Bar MU

    10 Push-ups

    20 Walking Lunge Steps

    40 DU