WOD 2 Rounds: 1 Minute 5 Snatches 135/95, 1 Minute max 10 meter sprints, 1 Minute 8 Cleans 135/95, 1 Minute max 10 meter sprints, 1 Minute 5 Thrusters 135/95, 1 Minute max 10 meter sprints. Score is your total number of sprints. Attention: Clay will be at the box this Friday night for … Read more
WOD 10 Rounds for time: Teams of 2: 20/18 Calorie row, 20 Wallballs. One partner works while the other rests. 24 Minute Time Cap.
WOD 12 Minute AMRAP: 3 Rope climbs, 12 Push-press 135/95, 50 Double-unders. Main site. Mobility Wod Monday! Low back tight after 17.1? Click HERE for a great fix. Attention: Remember to get your scores in by 5 p.m. Pacific Time (enter it sooner so there is no possibility of you missing the cutoff)!
WOD 22-16-10 Reps of, 1 Arm kettlebell overhead squats, 1 Arm russian kettlebell swing , Chest to bar pull-ups. Then ROMWOD! Brian’s b-day wod. Attention: First Night of the CrossFit Open is done and what an awesome time on 17.1 as everyone did a fantastic job! It was a lot of fun with great intensity … Read more
WOD 17.1 For time: 10 Dumbbell snatches 50/35, 15 Burpee box jumps 24/20, 20 Dumbbell snatches 50/35, 15 Burpee box jumps 24/20, 30 Dumbbell snatches 50/35, 15 Burpee box jumps 24/20, 40 Dumbbell snatches 50/35, 15 Burpee box jumps 24/20, 50 Dumbbell snatches 50/35, 15 Burpee box jumps 24/20. 20 Minute time cap. Attention: 17.1 … Read more
WOD 16 Minutes for quality: 8 Pause waiter squats 2 second pause, 1 Minute cardio of choice, 8 Shoulder taps 2 second pause, 8 Pass overs in overhead squat, 1 Minute double unders. Attention: The Open starts tomorrow with 17.1 being announced tomorrow night! You can watch it live on Crossfitgames.com and if you want … Read more
WOD 5 Rounds for reps: 1 Minute max calories bike, 1 Minute max burpees, 1 Minute max slam balls, 1 Minute rest. Score is total reps. Attention: Important two announcements regarding the Open! First, if you sign up after the first announcement, you can’t be placed on the CF Helo team. Second, when you sign … Read more
WOD Teams of 2: AMRAP in 20 Minutes, 9 Clean and jerks 135/95, 15 Box jumps 24/20, 21 Calorie row. 1 Partner works while the other rests. Attention: We are excited with the Open starting this week and our Friday night lights, so invite your friends and family to come and cheer as it is … Read more
WOD CrossFit Total: Back squat, Shoulder press, Deadlift. Score is the total of all three lifts. Athletes only get three attempts at each lift. Attention: No 5 a.m. Wod. Also, on Friday, there will be no 4:30 p.m., 5:30 p.m., or 6:30 p.m. Wods because those times will be reserved for the athletes competing in … Read more
WOD 3 Rounds for time: 400 M Run, 100 Double-unders, 4 Rope Climbs. Remember to wear long socks or pants! Attention: Preston is teaching the Bench Press in the Powerlifting Class!