Month: April 2018

WOD AMRAP in 5 Minutes: 10 Snatches 75/55, 10 Box jumps 24/20. No powerlifting this saturday.

WOD Teams of 2: EMOM for 20 Minutes: Partner 1 rows for max calories, Partner 2 does max rope climbs, Partners switch every minute. Rope climbs are worth 7 points. Attention: No Powerlifting this Saturday at 8 a.m.!

WOD AMRAP in 9 Minutes: 5 Hang cleans 135/95, 3 Thrusters 135/95, 35 Double-unders. Attention:  Ben will be doing Snatch work in the 7:30 p.m. Olympic Lifting Class!

WOD Tabata: Calories assault bike, Toes to bar, Hip extensions 25/15. Tabata is 20 seconds of work followed by a 10 second break for 8 rounds. The picture today is the before and after of our stud coach Manny! Manny started CrossFit in 2014 at Helo and quickly adopted its core concepts that can transform … Read more

WOD For time: 800 Meter farmer’s carry 53/35, 400 Meter front rack carry 53/35, 200 Meter overhead carry 53/35. 25 Minute cap. CF Linchpin Wod. Preston will be doing bench in the power lifting class!

WOD For Time: 100 Burpees Over Dumbbells At the start of every minute do 6 dumbbell front squats 50/35 15 Minute Time Cap

WOD For Time: 1000 Meter Row Rest 10 Minutes 1000 Meter Row

WOD Grace For Time 30 Clean and Jerks 135/95 OR Isabel For Time 30 Snatches 135/95

WOD 6 Rounds For Time 15 Deadlifts 205/135 400 Meter Run 18 minute time cap

WOD Cindy 20 minute AMRAP 5 Pull Ups 10 Pushups 15 Air Squats