Monday

UPDATE!

     Notice to all SuperFiters, I am going to be making a Facebook page for all of our CrossFit WODs. It should be up this afternoon sometime. If not tonight at the latest. I am going to be using that from now on instead of the blog. I think it will be easier and more accessible. Thanks ya'll!


CrossFit 11:00 am 4:30 pm

1 minutes of 
thrusters 
400 m run 
2 minutes of
kettlebell swings 
400 m run
3 minutes of
sit ups 
400 m run 
4 minutes of 
 burpee push ups
400 m run

Thank WOD its Friday!

   Put on your big boy pants today SuperFiters because I have some work for you to do today! Its going to be a great WOD for Friday. We get 2 days of recovery after this so make sure to leave it all here on the matt. 


CrossFit 11:00 am 4:30 pm 

20 minute amrap
20 cal on bike 
10 handstand push ups 
15 wall balls 
10 sumo deadlift high pulls

Wednesday

Time for a lung burner yall! We have a fun WOD in store today. See you all soon!



Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Hand release push ups  

Monday

Happy Monday SuperFiters! I hope you all had a great weekend. We have a good WOD in store today for you. See you soon.


CrossFit 11:00 am 4:30 pm

10-9-8-7-6-5-4-3-2-1

deadlifts
burpees
wall balls

Friday

     Good morning SuperFiters, were going to end the week with some basic strength training. We have had a hard week and its time to end it with some fun. Be ready to move some weight today baby!



CrossFit 11:00 am 4:30 pm 

W.O.D.

5x3 deadlift

followed by:

1 min kettlebell swings 
30 sec break 
1 min air squats 
30 second break
1 min push ups 
30 second break
1 minute box jumps 
DONE!


Ally's vacation WOD 

15 minute a.m.r.a.p. (as many rounds as possible in 15 minutes)

25 single unders on jump rope
20 sit ups 
15 air squats 
10 hand release push ups

Wednesday

POP QUIZ!

     I hope your all ready for work today because were going to do a fitness check. This WOD will be hard and we need to track it because in 3 weeks were going to do it again and see if we do it faster. Eat well and be ready to kick some ass when you get here.


CrossFit 11:00 am 4:30 pm 

400 m run
3 rounds of:
7 clean and jerk (#100/65)
30 walking lunges (each leg)
12 handstand push ups
400 m run


Check this out now this is a class act right here. Usain Bolt stops an interview in respect to another Athlete from another country. We should all be this respectful. I Love It!

Monday

Another Day Another WOD


     Happy Monday SuperFiters! I hope you all had a great weekend. Today were going to do a Tabata. thats20 seconds of work and 10 seconds of rest for 4 minutes. Should be fun see you soon.


CrossFit 11:00 am 4:30 pm 

Tabata 
20 seconds on 10 seconds off for 4 minutes

wall balls 
1 minute break 
clean and jerk (dumbbells)
1 minute break
doodlebugs
1 minute break
wall balls 
1 minute break 
1 1/2 squats 
DONE!


Just A video on mobility