Category Archives: wods

Tuesday

Rest day/ Holiday

 

 

 

 

 

 

 

 

 

:ATTENTION:

The new wave of On-Ramp classes will start on Monday, January 7th.  Sign up now online.  The classes will be held on Monday and Wednesday @ 8:30 am or 7:30 pm.  A time on Saturday will be established to make up a missed day.  Must come to both days each week.  Email Zack at zack@bigeasy-crossfit.com if you have any more questions. 

Monday

“Nate”

 

20 minute AMRAP

 

2 Muscle up

4 Handstand Push up

8 Kettle Bell Swing   70/53 lbs

 

 

 

 

 

 

 

Joe doing a Med Ball toss on Saturday’s WOD at the FLY.

:ATTENTION:

Gym closed tomorrow the 1st of January.  There will only be a 7:00 am, 4:30 pm and 5:30 pm class on Wednesday the 2nd of January.  Everyone drive safe and enjoy the Holiday.

Sunday

REST DAY

 

 

 

 

 

 

 

 

 

 

 

:ATTNETION:

All AM classes will be held and 4:30 pm class.  NO 5:30 pm or 6:30 pm classes will be held on the 31st of December. Closed on New years Day.  On the 2nd there will be a 7:00 am class along with 4:30 and 5:30 pm class. Regular hours resume on Thursday.

Saturday

WOD at the FLY

 

 

40 yd dash with sled

50 Squats

40 yd dash with sled

40 KB swings

40 yd dash with sled

30 Box Jumps

40 yd dash with sled

20 Burpee

40 yd dash with sled

Med Ball toss for distance

 

 

 

 

 

 

Friday

Push-Jerk

 

3-3-3-3-3

 

*Then*

 

4 rounds for time of:

 

400 Meter Sprint

25 Burpee

 

 

 

 

 

 

 

Nick, Mike, and Jenna recovering after todays WOD.

:ATTENTION:

Remember to be at the gym for 9:00 am or meet everyone at the “FLY” for 9:30 sharp for tomorrows WOD. See everyone there!

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