WOD 18 Minute AMRAP: In teams of 2 or 3, 1 Calorie row, 1 Russian Kettle bell swing 53/35, 2 Calories row, 2 Russian Kettle bell swings 53/35, 3 Calories row, 3 Russian Kettle bell swings 53/35, Continuing until time ends. Partner 1 completes a round then the next partner starts.
WOD “Kelly” 5 Rounds: 400 Meter run, 30 Box jumps 24/20. 30 Wall balls 20/14. Attention: We hope everyone had a great Easter and we are looking forward to a great week!! Also, there is a great competition coming up on April 25th that we want our members to think about that the Anne Stirba … Read more
WOD 9:00 a.m. Wod For load: 150 Sled push, 150 Overhead bar carry, Ground to shoulder atlas stone. Partners will spend 6 minutes on each movement with a 1 minute break between the movements. Teams can pick the weight they want to use for the movements and their final score will be total load moved … Read more
WOD Almost “Filthy Fifty” 50 Calorie row, 50 Jumping pull-ups, 50 Kettlebell swings 35, 50 Walking lunges, 50 Knees to elbow, 50 Slam balls 20/25, 50 Hip extensions, 50 Wall balls 20/14, 50 Dumbbell snatches 50/35, 50 Jumping jacks. 25 Minute time cap. Attention: There will be no 6:30 p.m. Wod on Good Friday. On … Read more
WOD 5 Rounds for time: 40 Double-unders, 12 Push presses, 135/95, 15 Box jumps, 24/20.
WOD For time: 9-6-3, Weighted pull-ups 50/25, Deadlifts 315/225. Attention: On Saturday we will be having a fun 9:00 a.m. Easter Wod!! Then at 10:00 a.m. we will be having an Easter Egg Hunt Wod for adults and children!!
WOD Tabata: 4 Rounds of 20 seconds of work followed by 10 second break, Jump squats, 10 Yard sprints, Slam ball twists 25/20 pds. Attention: First, Congratulations to Mike Lundell and Jessica Smith – the male and female Overall CrossFit Open Box Winners for 2015!! Also, Congratulations to the following Age Category Winners: Corey Christensen … Read more
WOD 3 Rounds for time: 20 Bar facing burpees, 15 Power cleans 135/95. Attention: First, congratulations to all members who completed the Open! Our plaque will be updated in the next two weeks and the official age group winners will be announced on Tuesday night. Everyone did amazing and you each inspire me when I … Read more
WOD Chasing Annie: 50-40-30-20-10 reps of: Double-unders and situps, Run 400 meters between rounds. 23 minute cap.
