WOD For time 3 Rounds of: 20 Pull-ups, 20 Push-ups. Then: 12-9-6 Burpee box jumps 30/24, With 3 Rope climbs between each set. Bring Long Socks and more then 1 pair if you tend to burn your shins! Attention: You must get in your picks for the Games Board by midnight tonight or early tomorrow … Read more
WOD 4 Rounds for reps: 400 Meter run, Max shoulder to overhead 135/95. With a 5 minute clock athletes will have 2:10 to complete both the 400 run and then do max reps shoulder to overhead. Athletes will rest the remainder of the 5 minutes. Attention: For the Games Board, you need to get your … Read more
WOD 5 Rounds for time: 20 Wall balls 20/14, 10 Deadlifts 225/155. Attention: This Wod did come out on the Mainsite over the weekend and Alecio really wanted to do it – this will be the last one:) The CrossFit Games start this week and talk with Alecio if you want to be on the … Read more
WOD Blackridge Reservoir Wod & BBQ!! 1 Wod at 9am! Attention: Saturday is at the Blackridge Reservoir WOD – we will start at 9 am sharp. The box will be closed. There will be the swimming or running in the water, and even a dry land option, so every member can participate. If you bring something … Read more
WOD 10 Rounds for time: 5 Handstand push-ups, 10 One legged squats, 15 Pull-ups. Attention: Saturday is at the Blackridge Reservoir WOD – we will start at 9 am sharp. The box will be closed. There will be the swimming or running in the water, and even a dry land option, so every member can … Read more
WOD 400 Meter farmer carry right hand 70/53, 400 Meter farmer carry left hand 70/53, 5 Russian swings to be done every time the kettlebell is put down. The swings are to be done after each 400 Meter carry. Attention: For the BBQ after the 9 a.m. Wod at the Reservoir on Saturday, the 18th, … Read more
WOD Snatch balance or Overhead squat: 1-1-1-1-1-1-1 Attention: We are pleased to announce that Jessica Smith is joining our Coaching staff as we have continued to grow! We are sure you have noticed her shadowing and we know you will work with her as she transitions into her new role!
WOD 12 Minute AMRAP: 10 Dumbbell squat snatches 75/55, 50 Double-unders. Want to watch Rich and James do today’s workout? Click here!
WOD 5 Rounds for distance: 5 Minutes of rowing, 5 Minutes of rest. Attention: In honor of making CrossFit’s Mainsite photo this last Friday – We are going to do 1 week of Mainsite Wods! This Saturday, July 18th, the Wod will be up at Blackridge Reservoir. We will only have 1 Wod which will … Read more
WOD Mystery Wod!! Attention: And the Winners of the Challenge are ….. drumroll please!!!! First Place: Manny = $120, 1 shirt; Second Place: Randi = $75, 1 shirt; Third Place: David = $65, 1 shirt; Fourth Place: Mason = $55, 1 shirt; and Fifth Place: Dallas = $45, 1 shirt!!! Please congratulate all of your … Read more