WOD AMRAP 2:00: Clean & jerks 185/135, Rest 3:00 Minutes, AMRAP 1:45: Clean & jerks 155/105, Rest 3 Minutes, AMRAP 1:30: Clean & jerks 135/95, Rest 3 Minutes, AMRAP 1:15: Clean & jerks 115/80. We will be going to grab french toast after the 6 am wod! Everyone is welcome! Even if you don’t come … Read more
WOD For time: 30 Calorie row, 20 Toes to bar, 400 Meter run, 20 Toes to bar, 30 Calorie row. Attention: First, our 2nd Year Anniversary BBQ will be on Sat. Sept. 26 from 4 p.m. til whenever! And hold your horses folks but Alecio has given us the clear on having Dancing Extraordinaire (aka … Read more
WOD 15.3 AMRAP in 14 Minutes: 7 Muscle-ups, 50 Wall balls 20/14, 100 Double-unders.
WOD CrossFit Total: 1 Rep max back, 1 Rep max strict press, 1 Rep max deadlift. Athletes will make three attempts at each lift. The score is the total of all three max lifts added together.
WOD 10 Minute AMRAP: 10 Sumo deadlift high pulls 115/75, 10 Bar over burpees. Announcements: Congratulations to Zach and Shae on getting married over the weekend and we hope they have a wonderful honeymoon! Also, for those of you are beginners or intermediate members at the box who are interested in competing – the Festivus … Read more
WOD 4 Rounds of: 20 Yard sled pull, 30 Yard sandbag carry, 30 Yard sprint. Out and back constitutes 1 round.
WOD For Time:2001 m Row or 2001 m Run 1.25 miles,11 Box Jumps 30/ 24,11 Thrusters 125/85,11 Burpee Chest to Bar Pull-ups11 Power Cleans 170 /120,11 HSPUs,11 KB Swings 70/53,11 Toes to Bar,11 Deadlifts 170 / 120,11 Push Jerks 110 / 75,2001 m Row or 2001 m Run 1.25 miles. Athletes start with a row … Read more
WOD Team Event 1: 100 Double-unders, 75 Calorie row, 50 Dumbbell 45/30 step-ups 24/20 inch box. Please note that the work will be done as an individual Wod. Attention: First, congratulations to everyone who got through the Whole30 Challenge! Of the 10 people who finished over the last few days, we in total lost: 108.4 … Read more
WOD “Cindy” 20 Minute AMRAP: 5 Pull-ups, 10 Push-up, 15 Air squats. For those of you that have done Cindy several times, another option will be available.
WOD 15 Minutes to find 1 rep max power clean. Then 0-3 min: 4 reps @75% 1 rm, 3-6 min: 3 reps @ 80% 1 rm, 6-9 min: 2 rep @ 85% 1 rm, 9-12 min: 1 rep @ 90% 1 rm. Mobility WOD Tuesday! Why you need to use the hook grip. Click Here! … Read more