WOD 12 Minute AMRAP: 10 Knees to elbows, 10 Box jumps 24/20, 10 Kettlebell swings 53/35. Attention: On Tuesday Night at 7:30 p.m., the Olympic Weightlifting class will be starting up again. $10 gets you 4 classes and they don’t need to be consecutive. Also regarding supplements and water – if you … Read more
WOD 3 Rounds for time: 15 Hand stand push-ups, 200 Meter run, 200 Meter medball toss 20/14. Attention: 15.3 was a tough one and everyone did awesome! Also the Matterhorn Gourmet French Toast Food Truck was a smashing success and we hope everyone enjoyed having them there!! Thank you to everyone for toughing it out … Read more
WOD “15.3” 14 Minute Amrap: 7 Muscle-ups, 50 Wall balls 20/14, 10’/9′, 100 Double-unders. Attention: So, everyone take a big breathe because here’s the plan! For those of you that don’t have muscle-ups, tomorrow night you will come in and do it scaled to get in a score of some type (and earn your French … Read more
WOD For time: 70 Sit-ups, 60 Double-unders, 50 Power cleans 95/65, 40 Push-ups, 30 Wall balls, 20 GHD sit-ups, 10 Man makers 50/35. Every time an athlete breaks a movement up or misses a rep they must run 50 Meters. Attention: Remember the Matterhorn Gourmet French Toast Food Truck is coming 5:30 p.m. to 7:30 … Read more
WOD Strength Barbell hip-ups: 12-12-12-12. Then for reps: 1 Minute max calorie row, Into 2 minutes max kettlebell swings 53/35. Attention: First, to the 4:30 p.m. and 5:30 p.m. wods – Alecio wanted to apologize as he felt he was having a long day (and we are unexpectedly nanny-less at the moment) so we wanted … Read more
WOD 3 Rounds for time: 400 meter Run, 10 Bar muscle-ups, 5 Shoulder to overhead 205/135.
WOD 5 Rounds for time: 12 Dumbbell 50/35 box step-ups 24/20, 12 Burpees. Attention: Another exciting week in the books with the Open – 3 more to go! Remember CrossFit Kids this week as normal. Also, we will be starting up the Olympic Lifting Class again on Tuesday evenings at 7:30 p.m. If you are … Read more
WOD For time: 400 Run, 50 Slam balls 25/20, 400 Run, 50 Double-unders, 400 Run, 50 Kettlebell swings 53/35, 400 run. Attention: Another great night and thanks to everyone that came out to cheer and thanks to everyone who judged – 15.2 was a success!!!
WOD “Open 15.2” Every 3 minutes for as long as possible complete: From 0-3 min, 2 Rounds of: 10 Overhead squats 95/65, 10 Chest-to-bar pull-ups, From 3-6 min, 2 Rounds of: 12 Overhead squats 95/65, 12 Chest-to-bar pull-ups. Follow same pattern until you fail to complete both rounds. Attention: Remember there is no 4:30 p.m. … Read more
WOD Complete the following tasks: 10 Legless rope climbs, 3 150′ Sled push 300/225, 2000 Meter row, 100 Hip Extensions and/or GHD Sit-ups. Attention: 15.2 is going to be announced at 6:00 p.m.! Exciting and remember to wear your workout best for pics on Friday!!!