Monthly Archives: November 2016


November 2016

CrossFit Shatter WOD for 11/31/2016


Strength: Sumo Deadlift* work to a heavy 5 *drop and reset each one   WOD: 3 - 4 minute AMRAPS AMRAP #1 250m row 12 HSPU 6 hang power cleans 185/135 rest 2 minutes AMRAP #2 50 DU 12 HSPU 6 hang power cleans 185/135 rest 2 minutes AMRAP 3 .6 kilo assault 12 HSPU [...]

CrossFit Shatter WOD for 11/31/20162016-11-30T14:00:02+00:00

CrossFit Shatter WOD for 11/30/2016


Strength: work to a heavy MISFIT Clean Complex, without dropping the bar perform: Power Clean Push Jerk Front Squat Hang Squat Clean Split Jerk WOD: 15 minute AMRAP 1 cluster + 1 thruster + 1 burpee* 155/105 *the spicy meatball is.....burpees increase by 1 every time through ex.) 1 cl + 1 thr + 1 [...]

CrossFit Shatter WOD for 11/30/20162016-11-29T22:42:39+00:00

CrossFit Shatter WOD for 11/29/2016


Strength: snatch* 2(1 +1 hang) @60% 2(1+1 hang) @65% 2(1 +1 hang) @70% 3 @80% *Drop and reset after each one WOD: EMOM 12 odd: 10 power snatches 95/65 even: 40 DU Get Started Now

CrossFit Shatter WOD for 11/29/20162016-11-28T23:04:08+00:00

CrossFit Shatter WOD for 11/27/2016


Deadlift* 1x20 *done as one set. Maintain form and position!! WOD: 15-12-9-6-3 OHS 115/75 KBS 71/53 Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 11/27/20162016-11-26T00:44:06+00:00

CrossFit Shatter WOD for 11/25/2016


Happy day after Thanksgiving... It's time to get the body moving. Thank you to all of those that were able to come and share some Thanksgiving love with us and partner WOD. Strength: Heavy Back Squat 4x1 @ 95% WOD: 100 front squats 155/105* *the resurrection of the spicy meatball.. every time the bar drops... [...]

CrossFit Shatter WOD for 11/25/20162016-11-24T21:40:27+00:00

Thanksgivings Fit-2-Fat WOD


Happy Thanksgiving from CrossFit Shatter! We hope you all have a great day with your family and friends! Join Coach Kevin at 9am for partner “Fit-2-Fat” WOD!! Come get fit before gorging yourself on turkey, stuffing, mashed potatoes, and pumpkin pie!! Holiday hours: Wednesday - no 9am class and no 7pm class. All other classes [...]

Thanksgivings Fit-2-Fat WOD2016-11-23T02:46:52+00:00

CrossFit Shatter WOD for 11/23/2016


Strength: work to a heavy 3x5 thruster WOD: Grace - 30 clean and jerks 135/95 + Isabel - 30 snatches 135/95 + 1000m row Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 11/23/20162016-11-22T21:43:02+00:00

CrossFit Shatter WOD for 11/22/2016


WOD: Open WOD 12.3- Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps - ladies 75lbs 9 Toes-to-bar Strength: deadlift work to a heavy 8 then drop to 90% 2x4 at that weight Get Started Immediately  with CrossFit Shatter

CrossFit Shatter WOD for 11/22/20162016-11-21T21:32:19+00:00

CrossFit Shatter WOD for 11/21/2016


Strength: snatch (squat) 11 min to work to 75% Then 4 min AMR(reps)AP @ 75% WOD: For time 15 power snatches 135/95 30 lateral burpees 60 wall balls Get Started Now with CrossFit Shatter

CrossFit Shatter WOD for 11/21/20162016-11-20T21:26:09+00:00