WOD AMRAP in 15 Minutes: 30 Double unders, 20 Kettlebell swings 53/35, 10 Handstand push-ups. Click HERE for the video from yesterday! Attention: Next Tuesday, the 31st, Ben is going to be doing a special muscle-up class at 7:30 p.m. for those of you who are interested!
WOD Front squat: 7-5-3-1. Finish with high-hang squat clean 1 rep max. Sorry about the post. Mobility wod Monday!! We will spend a lot of time in the front rack position. Do you have issues with front squats or cleans because of pain in the wrist? Maybe it’s not your wrist! Click HERE for some … Read more
WOD Teams of 3: 200 Calories on the bike, 150 Calorie row, 100 Box jumps 24/20, 75 Snatches 115/75, 15 Rope climbs. Remember to wear long socks and pants! Attention: Preston is coaching the bench during the Powerlifting Class!
WOD GFF Bike 30/20 Calorie buy in: 2 Rounds for time, 20 Deadlifts 225/155, 20 Chest to bar, 300 Foot bear crawl cash out. Attention: First, for those of you on the Challenge, this weekend is the half-way mark and you are all doing great! Keep it up! Second, some of you may have noticed … Read more
WOD “Filthy Fifty” 50 Box jumps 24/20,50 Jumping pull-ups,50 Kettlebell swings 35,50 Walking lunges,50 Knees to elbows,50 Push press 45/35,50 Hip extensions,50 Wall balls 20/14,50 Burpees,50 Double-unders. Click HERE for past results.
WOD For time: 500 Meter Row, 30 Squat cleans 115/75. The Crossfit Open starts on February 23rd and it runs for 5 consecutive weeks. A workout is released each week and we run it every Friday. It’s a lot of fun and for competitors who sign up, we do a Friday Night Lights! There is … Read more
WOD Tabata: Dumbbell push press 45/35, Burpee box jumps 24/20, Double-unders, Slam balls 25/20.
WOD AMRAP in 12 Minutes: 21 Wallballs 20/14, 15 Snatches 75/55, 9 Toes to bar. Mobility Wod Monday! Do you know the difference between flexibility and mobility? Click HERE for a short video explanation. It may save your shoulders or knees! Attention: We are happy to announce River Gray arrived on Saturday! He is healthy … Read more
WOD Teams of 3: AMRAP in 25 minutes: 100 Calorie row, 50 Clean & jerks 95/65, 100 Calorie row, 50 Clean & jerks 135/95, 100 Calorie row, 50 Clean & jerks 165/115, 100 Calorie row, Max clean & jerks 185/135. Attention: Remember for those of you doing the Challenge, your logs need to be in … Read more
WOD GFF AMRAP in 20 Minutes of: 10 Lunges with plate overhead 45/35, 8 burpees onto plate, 10 Lunges with plate overhead 45/35, 8 chest-to-bar pull-ups.