Wolf Pack CrossFit

Thank you all for a great Fundamentals class! Also, a big thank you goes out to the trainers Vic, Will, and Brian. Keep up the intensity and post your times/loads!

There will be another one offered in Feb, dates posted soon!

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

We hope to see everyone at the 1st Annual WP CrossFit Fundamentals Class from 1000-1300 at the Fitness Center!

WOD:

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Back Squat Geometry, Mark Rippetoe (CFJ Preview)…[wmv][mov]

Brian doing box jumps during FGB

Rund 1 mile OR Row 1000mWOD:

6 sets for time: Rest 2 minutes between sets. Record time of each of the 6 sets.

10 pull ups
15 push ups
20 box jumps – 24 inch
25 air squats

Checkout Wolf Pack CrossFit on the Kunsan Main site!

CrossFit Warm-Up x 1
Burgener Warm-Up

After you are done with both the CrossFit Warm-Up and the Burgener Warm-Up, perform 50 broad jumps as quickly as possible. Record your time. Rest 10 minutes, then do:

“Isabel”

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Learning to Snatch, Coach Burgener…[wmv][mov]

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

Start them young!

Warm-up

1 set max rep push ups
Practice toes to bar for 5 minutes.

THEN

AMRAP in 20 minutes of:
7 Medicine ball cleans, 20/16
7 Pull-ups
7 Burpees

I want to thank everyone for coming out and helping to get Wolf Pack CrossFit off the ground. It is a long process but we are making substantial progress due to the efforts of everyone involved.

We are offering our first Fundamentals Class on 30 January from 1000 to 1300. Come out and learn about the program and what it could do for you. We hope to see you out there.

Go to the Classes tab to sign up!

The gym is ready; are you?

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)*
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)*
Burpees

*Scaled is 55lbs

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

CrossFit Sumo Deadlift High Pull Explanation and Demo from CrossFit Emerald Coast on Vimeo.

Warm-up:

400m Run, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups, stretch

WOD:

3 Rounds for time of:
135 pound Clean and jerk, 10 reps*
30  situps

*Scaled is 95lbs

Cleaning from the Ground, Coach Burgener …[wmv][mov]