WOD “GFF” 3 Sets of max handstand push-ups, 1 Minute rest between rounds. AMRAP in 3 Minutes: 3 Cleans 135/95, 3 Jerks 135/95, 3 Burpees over the bar. 3 Minutes rest. AMRAP in 3 Minutes: 3 Cleans 185/135, 3 Jerks 185/135, 3 Burpees over the bar. 3 Minutes rest. AMRAP in 3 Minutes: 3 Cleans … Read more
WOD For time: 10-9-8-7-6-5-4-3-2-1 Reps of Deadlifts 225/155, With 10 toes to bar after each round. 13 Minute time cap. With the 2017 CrossFit Open around the corner, here are my top 5 reasons to do the CrossFit Open: 1. You can win a cool prize! If you sign up and are part of the … Read more
WOD Teams of 2: 6 Minutes max calories row, Rest 2 minutes, 6 Minutes max calories bike, Rest 2 minutes, 6 Minutes max 10 meter sprint, Rest 2 minutes, 6 Minutes max calories ski. 1 partner works at a time and for one minute.
WOD Happy Valentine’s Day! AMRAP in 3 Minutes: 3 Power cleans 135/95, 6 Push-ups, 9 Air squats, Rest 1 Minute. Repeat for 5 Rounds. The Open starts next week! Click HERE to sign-up! If you have any questions about it ask a coach! Attention: No 7:30 p.m. class as Ben is out of town!
WOD AMRAP in 14 Minutes: 75 Wall balls 20/14, 60 Calorie row, 45 Dumbbell Snatches 50/35, 30 Chest to bar pull-ups. CFNE Wod. Attention: First, the Challenge Results are in! As a box, you lost 331.75 inches (9.50 inches per person) and 299.1 pounds (8.50 pounds per person) which is awesome! It was extremely difficult … Read more
WOD Teams of 2: AMRAP in 8 Minutes: 75 Foot box push, 10 Push press, 75 Foot box push. 2 Minutes rest. AMRAP in 8 Minutes: 15/10 Calorie bike, 150 foot sandbag carry. One partner works the other rests!! SIGN UP FOR CLASS!!! Attention: First, Challenge participants – remember to turn in your logs by … Read more
WOD AMRAP in 3 minutes:21 Deadlifts (155/105#)21 Box jumps 24/20,Max Cal Row in time remainingRest 3:00AMRAP in 3 minutes:18 Deadlifts (185/135#)18 Box jumps 24/20,Max Cal Row in time remainingRest 3:00AMRAP in 3 minutes:15 Deadlifts (225/155#)15 Box jumps 24/20,Max Cal Row in time remainingRest 3:00AMRAP in 3 minutes:12 Deadlifts (275/185#) 12 Box jumps 24/20,Max Cal Row in … Read more
Hero WOD “JT” 21-15-9, Handstand push-ups, Ring dips, Push-ups. Petty Officer 1St Class Jeff Taylor Died In An Attempt To Rescue A 4 Man Seal Reconnaissance Team That Was Under Attack From Roughly 150 Enemy Fighters. Jeff Was Among The 16 Sailors And Soldiers Who Lost Their Lives When The Mh-47 Chinook Helicopter They Were … Read more
WOD 3 Rounds for time: 12 Dumbbell squat cleans 50/35, 15 Chest to bar pull-ups, 200 Meter run. Attention: Alecio will be giving a Macro talk for anyone who is interested on Thursday at 6:30 p.m. (no 6:30 p.m. Wod). Also, last day of the Challenge is Friday! Whohoo – get your measurements done on … Read more
WOD AMRAP in 10 Minutes: 30 Double-unders, 15 Power snatches 75/55. Attention: Ben is going to work more of his magic with the bar muscle-up at the 7:30 p.m. class for anyone who wants to give it a whirl.