CFAdmin 
WOD 4 Rounds for time: 15 Deadlifts 115/75, 15 Hang cleans 115/75, 15 Chest to bar pull-ups. Attention: Wednesday night we will be having our second Oly lifting class. We will still be focusing on the “Snatch” and will build off of principles from last week. Please be ready and warmed up to go at … Read more
WOD Chasing “Annie” 50-40-30-20-10 reps of: Double-unders and situps, Run 400 meters between rounds. 20 minute cap. Curious to know if your fish oil is any good? . click here
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
