WOD 3 Rounds for time: 20 Dumbbell Lunges @ 50/35, 15 Med ball cleans, 800 Meter run. Attention: People have been asking about bringing things to the BBQ on Friday. We will have hamburgers and hotdogs there for grilling but we will put a list up tomorrow, which no one needs to bring anything or … Read more
WOD Strength: Bench press x 2, Max reps @ 185/125, Max reps @ 135/95, Max reps @ 95/65. Attention This week will conclude the last workout of the CrossFit Open. We want to keep the good times rolling for the final Wod so we will be having a BBQ Friday night during the Open workout … Read more
WOD “Open 14.4 Modified” 14 minute AMRAP 60 calorie row, 50 toes to bar, 40 wallballs 20/14, 30 cleans 135/95, 20 pull ups. Attention: Remember there will be no regular 5:30 p.m. or 6:30 p.m. classes tomorrow as that block of time will be for the athletes in the Open to come in and throw … Read more
WOD Strength: Thrusters 3-3-3-3-3. Bar must start on the floor. Athletes should rest 1 to 2 minutes between rounds. Then Tabata Thrusters 45/35.
WOD 100 Double unders 5 Rounds of: 10 Kettlebell swings 70/53, 20 V-ups. 100 Double unders.
WOD Descending clean and jerk 135/95 10-1. Ascending 50 foot sprints 1-10. Does your automobile have a CrossFit Helo sticker on it? It should! If you would like one let me know. They are free and i keep them at the front desk.
WOD Skill work with the muscle-up. Then 12 minute AMRAP of: 15 wall balls, 10 burpees, 5 muscle-ups. Athletes that are competing in the Open don’t forget to post your scores! Had a great turnout Friday night for 14.3 and a fun time – great job to everyone! Today is Mobility WOD Monday! And in … Read more
WOD 14.3 “Modified” 8 Min AMRAP of: 15 Deadlifts 185/135, 15 Box jumps. Tonight don’t forget we will be running the Open Wod 14.3 during the 5:30 and 6:30 pm classes. Please feel free if you are not competing stop by and check out the fun! Athletes eat your Wheaties, dream of lifting heavy weight … Read more
WOD 10 frames of “Rowling”. Then 1 mile run for time. Couple reminders. This Friday’s 5:30 and 6:30 pm classes will be for athletes competing in the Open! Come check out the fun and cheer some of the athletes on! Next Friday, the 21st, we will be having another photographer come and take some pictures during the Open. … Read more
