WOD 5 Minute AMRAP: 5 Snatches 115/75, 10 Toes to bar. 2 Minute rest: 5 Minute AMRAP: 10 Shoulder to overhead 115/75, 3 Rope climbs. Wear long socks, double socks, or pants – whatever it takes. Attention: We will be doing the CrossFit Lift Off workout this Thursday, the 5th at 6:30 p.m. and the … Read more
WOD Squat Clean: 1-1-1-1-1. Power Clean: 1-1-1-1-1. Attention: First, we hope everyone had an excellent Halloween! And your winner of the Halloween Costume Wod is Cam impersonating Coach Kris:) There were some great costumes which made for a lot of laughs! We have the best members and Coaches! Second, this is everyone we have on the … Read more
WOD Zombies v. Humans: 800 Meter run, 30 Box jumps 24/20, 30 Burpees, 30 Pull-ups, 400 Meter run. Attention: There are more details to come regarding the wod tomorrow – come with costumes on or face a scary penalty! okay… just come the penalty is kinda scary … it only has to do with burpees … Read more
WOD For time: 10 Thrusters 135/95, 20 Clean and Jerks 135/95, 10 Thrusters 135/95. Icon Athlete workout. Remember: Saturday is Costume Halloween Wods!!! Come and have some fun on Halloween – as you may have heard, there is a scary penalty for all who come without a costume:)
WOD 5 Rounds for reps: 1 Minute calorie row, 1 Minute Russian kettlebell swings 53/35, 1 Minute slam balls 25/20, 1 Minute rest.
WOD 12 Minute AMRAP: 10 Handstand push-ups, 12 Knees to elbow, 14 Sumo dead-lift high-pull 75/55. Attention: First, Ben will be teaching the jerk in the Oly Class. Second, we are going to participate in the CrossFit liftoff! It consists of two max-effort lifts which are a 1 rep max snatch and a clean and … Read more
WOD ROW: 1000 Meters, 750 Meters, 500 Meters. 3-4 Minutes rest between sets. Attention: Halloween Costume Wods on Saturday, the 31st! Come in costume or face a scary penalty:) Mobility WOD Monday. Breaking down proper row technique. Click HERE.
WOD 3 Rounds for total time: 200 Yard sprint 100 out/100 back, 40 Yard sled pull 20 out/20 back.
