WOD Thrusters: Take 10 minutes to build to a 1 rep max Thruster. Then: 0-3min 4 reps @ 75%, 3-6min 3 reps @80%, 6-9min 2 reps @85%, 9-12 1 rep @90% In the video below Katie Hogan & Kristan Clever give some coaching tips for a heavy Thruster.
WOD In teams of two 15 minute AMRAP: 30 Double-unders, 10 Handstand push ups, 20 Kettle bell swings 53/35.
WOD For time: 10-9-8-7-6-5-4-3-2-1 Reps of: Bar Facing Burpees, Back Squats 95/65. Lynda’s B-day Wod!
WOD For time: 50 Calorie row, 40 Ring dips, 30 Box jumps 30/24, 20 Clean & jerks 155/105. Attention: Wednesday night will be the first Olympic lifting class at 7:30 p.m. We will spend the next 4 weeks working on the “Snatch”. Make sure you give yourself time to warm-up and take care of any … Read more
WOD 12 Minute AMRAP: 4 Pistols, 8 V-ups, 12 Slam balls. Attention: If you are interested in buying a Hoodie and we don’t have your size out front, please let me know. We have extras in the back, including xs and xxl.
WOD 10 Rounds for time: 10 Dumbbell snatches 65/45, 100 Meter sprint. Rest 1 minute between Rounds. Attention: This week we will be having our first Olympic Lifting class! The class will start st 7:30 p.m. on Wednesday and will go every Wednesday hereafter. Please be warmed up and take care of any mobility issues … Read more
WOD In teams of 2: Partner 1 does 400 meter sand bag carry, Partner 2 AMRAPS 10 DB thrusters 35/25 & 1 rope climb. Total: 20 minutes. (Wear long socks or pants for rope climbs) Attention: First, CrossFit Kids was a big success today!! We are really excited about it and we got good feedback!! … Read more
WOD For 8 minutes: Odd minutes row 20/15 cals, Even minutes 20 hip extensions. Then for the next 8 minutes: 50 Double-unders, 20 Wall balls 20/14.
WOD 10 Minute AMRAP: 3 Pull-ups, 3 Hang snatches 115/75, 6 Pull-ups, 6 Hang snatches 115/75, 9 Pull-ups, 9 Hang snatches 115/75. Continue adding 3 reps to each round until time runs out.
