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CrossFit Funky WOD- Feb. 22th, 2014

WARM UP

  • 800M Run or 800M Row
  • Max Plank (0-2min= 30 burpees, 2:01-3min= 20 burpees, 3:01-4min=10 burpees, 4:01min += 0 burpees)

WOD

“CrossFit Total”

  • Back squat 1 rep (max)
  • Shoulder press 1 rep (max)
  • Deadlift 1 rep (max)

CrossFit Funky WOD- Feb. 21th, 2014

Skill

  • Kipping pull up

WOD

“Helen”
3rds. for time of the following:

  • 400 meter run
  • 21 KB swings(1 ½ pood, ½ pood)
  • 12 pull ups

CrossFit Funky WOD- Feb. 20th, 2014

Strength

  • split jerk 5 x 5

WOD

21, 15, 9 reps for time of the following:

  • kettlebell thruster(1 pood, ½ pood)
  • dumbbell burpee deadlift(60, 25)
  • ghd sit ups

CrossFit Funky WOD- Feb. 19th, 2014

Strength

  • Hang clean 5 x 5

WOD

Perform all of the following for 10 rounds for time:

  • Sprint perform (15 meter & back, 30 meter & back)
  • Bear crawl (15 meter & back, 30 meter & back) <
  • Broad jumps (15 meter & back, 30 meter & back)

CrossFit Funky WOD- Feb. 18th, 2014

Skill

  • snatch (pvc)

WOD

For time…

  • 100 ft. walking lunge
  • 21 pull ups, 21 sit ups
  • 100 ft. walking lunge
  • 18 pull ups, 18 sit ups
  • 100 ft. walking lunge
  • 15 pull ups, 15 sit ups
  • 100 ft. walking lunge
  • 12 pull ups, 12 sit ups
  • >100 ft. walking lunge
  • 9 pull ups, 9 sit ups
  • 100 ft walking lunge
  • 6 pull ups, 6 sit ups

CrossFit Funky WOD- Feb. 17th, 2014

Strength

  • Front squat 5 x 5

WOD

5 rds for time of the following:

  • 5 deadlifts (300,135)
  • 10 box jumps(30”,24”)
  • 20 second L-sit hold

CrossFit Funky WOD- Feb. 15th, 2014

Strength

  • 5 there and back prowler pushes (185,100)

WOD

5 rounds of

  • 1 minute handstand hold
  • 20 ghd sit ups
  • 20 back extensions

CrossFit Funky WOD- Feb. 14th, 2014

Skill

  • Overhead squats
    • 3 sets of 10 (Coach sets weight for each athlete for each set)

WOD

  • “Karen” for time 150 wall balls (20/12)

CrossFit Funky WOD- Feb. 13th, 2014

Strength

  • Weighted dips 5 x 5(if not able to do weighted dips work on strict or strict banded dips 5 x 10

WOD

12 minute AMRAP (as many rds. as possible) of:

  • 12 barbell box step ups alternating legs (20″/18″@ 95lbs/45lbs)
  • 10 dumbbell push press(50/25)
  • 30 mountain climbers