7/31/2014

Wednesday Benchmark- Omar

7/29/2014...Scroll To See All Pieces To WOD

July 28, 2014

7/25/2014

7/24/2014

Benchmark Wednesday. EOW, End of Watch. We created this WOD for the fallen police officer in Jersey City a week and a half ago.

7/22/14

7/21/14

Awkward to explain via text. Will explain during class. 

STAY TUNED FOR WODS TO BE POSTED...CURRENTLY OUT WEST CROSSFITTING. WILL BE BACK ON TRACK MONDAY. THANK YOU.

Good Morning Zach

7/10/2014

Warm-Up- 3 Rounds

300m Run

50 Jump Rope

Mobility

Banded Hammy

Banded Hip Flexor

Bone saw Calf

Benchmark Wednesday- Donny

7/8/2014 WOD

12 Minute AMRAP

7/72014 WOD

Christmas In July

Performed like the song 12 Days of X-Mas. You will do 

100m Run 

2 BC + 100m run

3 Thrusters + 2 BC+ 100m Run

4 HC+ 3 Thrusters + 2 BC + 100m Run

And so on until you hit 12-11-10-9-8-7-6-5-4-3-2-100m Run

Happy Holidays!! ENJOY!

Benchmark Wednesday: HotShots 19

Warm-Up- Low Back & Hammy

Human Pretzel

Iron Cross

Lax Ball Smash Hammy 

WOD- 6 Rds

30 Air 

19 Pwr Cln @ 135/95

7 Strict Pull-Ups

400m Run

Below are some scaled options for this WOD. They're not the only options available but it's a few versions we created for this WOD. This WOD is to honor the 19 firefighters who passed away in AZ last year. 

Tuesday 7/1 WOD