!-- Facebook Pixel Code -->

WOD

3.2.18

CrossFit SAW – CrossFit

3.1.18

CrossFit SAW – CrossFit

2.28.18 Box jumps, pistols, push-ups

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (10 min.) Dynamic Mobility Warm-up (down the length of gym) 1 Inchworm + 1 Push-up + 1 Bootstrap Squat Up-and-Over Fence Drill Long Low Slow Bear Crawl Floor Sequence – 10 or so reps of each movement (10 min.)...

2.27.18 DB cleans, thrusters, front squats

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) can now tag other minnows as they run across the room with their arms only! – Eventually, kelp fill the room and minnows must dodge around while the shark is trying to tag them… last minnow standing is the...

2.26.18 21-15-9 w/ rowing

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (5 min.) Get warm With Shoulder Prep – With a Light Set of Plates (2.5-5 lb.) Perform the movements from the first 2 min. of Shoulder Complex #1: Arm Circles Flexion Overhead Rotations Wall Slides (10 min.)...

2.24.18 Saturday Swag

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (10 min.) Play Zip – Zap – Zop Stand in a circle. Someone begins by pointing to another person in the circle and saying “ZIP!” That person then points to another person and says “ZAP!” That person points to...

2.22.18 Row + TGU

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (7 min.) Partner Warm-up P1) Row 300 m (150 m easy/150 moderate), P2) alternating Long-Lunge Sequence Switch Then, both partners perform down the length of the gym and back (or 50 m): Frog Jumps over each...

2.21.18 Clusters Can’t Stand

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (6 min.) Get Warm with Hip Opening Drills Down the Gym Up-and-over the Fence Long Lateral Lunges Tall Duck Walk Sumo Squats (8 min.) Then, with a light DB perform; 10 Goblet Squats Run 100 m 30-sec. Wall Hold...

2.20.18 3 Rounds

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (10 min.) Get Sweaty! Opposite Tabata (10 sec. on/20 sec. off) Alternate: Plate Fast Feet (use 15-lb. plate) Kick-backs 4 rounds Rest 1 min., then: Double-unders or Single-unders Air Squats 4 rounds (10 min.)...

2.19.18 17.3

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (10 min.) Get Warm With a light set of dumbbells (10/15/20 lb.) Perform 10-15 Manmakers (1 rep = 1 Burpee/Push-up + 1 Row each side in a plank + 1 Cluster) *Do this as a group Then, perform 10 DB Burgener...

2.17.18 Saturday Day Special

CrossFit SAW – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in...

Schedule your first class now