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W.O.D.

Tuesday – February 25

Big Tom having a casual conversation mid-WOD.  “Is this supposed to be heavy?”

PART ONE

3 Rounds For Time (15 Minute Cap)

10 Wall Balls (20/14)

10 Box Jumps (24/20)

10 Burpees

10 Weighted Sit Ups (20/14)

PART TWO

Back Squat 5×5

*Athlete should rest no more than 2 minutes between sets

*Weight can be added between sets, but it is not mandatory

*Form and depth are MORE IMPORTANT than weight!

Monday – February 24

PART ONE

5 Rounds

:20 Handstand Hold

:10 Break

:20 Double Unders

:10 Break

PART TWO

5 Sets

3 Strict Press

5 Push Press

7 Push Jerks

10 Ring Rows

*Each set of Shoulder to Overhead should be done unbroken

*This is not timed,  but athletes should rest no more than 2 minutes between sets

*Weight can be added between sets, but that is not mandatory

PART THREE

1,000 M Row for time

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Do you have issues holding that bar in the front rack?  Watch This

Friday – February 21


Ashley blowing through the Front Rack Lunges!  


For Time:

1,600 M

10 Down and Back Sprints

10 Wall Walks

Row 800M

5 Down and Back Sprints

5 Wall Walks

*30 Minute Cap

THEN

2 Rounds

1 Minute Plank Hold

2 Minutes Max Sit Ups

*1 Minute Rest between sets


TUESDAY – February 18

5 Rounds

2 Minutes on, 1 Minute Off

3 Goblet Squats (1.5 Pood/1 Pood)

6 KB Swings 

9 Box Jumps 

*Start each interval where you left off 

THEN

2 Rounds

Max Unbroken Toes to Bar

*2 Minutes between efforts

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Please register under the ‘Sign Up’ tab prior to arriving for class.

Give THIS a read to answer your questions about KB Swings

Please Contact us at crossfitbison@gmail.com with any questions

Bring a friend on Saturday at 9 AM for our Free Trial Class!!


Congrats to Coach Dave!

On October 5th, Coach Dave took part in the second annual Garden State Open at Crossfit 908 in Berkley Heights, NJ.  150 men and women competed in four different divisions.  After 5 grueling workouts, Dave finished the event in 2nd Place! 

Fran

21 – 15 – 9
Reps for Time of:
95# Thrusters
and
Pull-Ups

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