WOD Descending clean and jerk 135/95 10-1. Ascending 50 foot sprints 1-10. Does your automobile have a CrossFit Helo sticker on it? It should! If you would like one let me know. They are free and i keep them at the front desk.
WOD Skill work with the muscle-up. Then 12 minute AMRAP of: 15 wall balls, 10 burpees, 5 muscle-ups. Athletes that are competing in the Open don’t forget to post your scores! Had a great turnout Friday night for 14.3 and a fun time – great job to everyone! Today is Mobility WOD Monday! And in … Read more
WOD 14.3 “Modified” 8 Min AMRAP of: 15 Deadlifts 185/135, 15 Box jumps. Tonight don’t forget we will be running the Open Wod 14.3 during the 5:30 and 6:30 pm classes. Please feel free if you are not competing stop by and check out the fun! Athletes eat your Wheaties, dream of lifting heavy weight … Read more
WOD 10 frames of “Rowling”. Then 1 mile run for time. Couple reminders. This Friday’s 5:30 and 6:30 pm classes will be for athletes competing in the Open! Come check out the fun and cheer some of the athletes on! Next Friday, the 21st, we will be having another photographer come and take some pictures during the Open. … Read more
WOD The O course: Sled push 165-125/box jumps 20’/running lines. Athletes will have 4 attempts to complete the course. Score will be fastest and slowest times added together.
WOD 3 Rounds for time: 5 Handstand push-ups 10 ring dips 15 Push ups 20 pull-ups All the movements should be performed strict. I forgot to post a MWod for yesterday. So here it is!
WOD 5 Rounds for time: 3 Lunges right leg and 3 lunges left leg 165/115, 6 Deadlifts 165/115, 9 Burpees over the bar.
WOD In teams of 2 complete total reps of the following: 100 Wall Balls 20/14 100 Slam balls 25/20 100 Dead lifts 135/95 100 Box Jumps 24/20 100 Calorie Row
WOD “Open 14.2” Modified 9 Minute AMRAP Of: 10 Overhead squats 95/65, 10 Chest to bar pull-ups. It’s Friday!! Remember no regular 5:30 p.m. or 6:30 p.m. classes as the Open Athletes will be competing – come cheer them on and hang out! It’s going to be the same format as last week with … Read more
