WOD Sumo Stance Good Mornings: 3 Sets of 10 Reps. Then AMRAP in 5 Minutes: 10 Kettlebell Swings 50/35, 8 Chest to Bar Pullups. Attention: Ben will be teaching the Jerk at the Olympic Lifting Class! Also, remember this weekend, no Kids CrossFit class on Friday, all other classes remain the same. On Saturday, there … Read more
WOD Jamie’s Birthday Wod For time: 40 Calorie Row, 40 Wall Balls 20/14, 40 Burpees, 40 Box Jumps 24/20, 40 Deadlifts 135/95, 1 Mile Run. Athletes have 13 Minutes to get out the door. Attention: This weekend the Labor Day schedule will be as follows: On Friday, there will be no Kids CrossFit Little Birds … Read more
WOD Teams of 3: AMRAP in 5 Minutes: Kettlebell Push 53/35, Rest 1 Minute AMRAP in 5 Minutes: Calories Ski, Rest 1 Minute: AMRAP in 5 Minutes: Wall Balls 30/20. Attention: Preston is coaching the Deadlift at the 8 a.m. Powerlifting Class and the Live Draft for Fantasy Football will be at Helo at 6 … Read more
WOD “31 Heroes” Teams of 2. AMRAP in 31 Minutes: 8 Thrusters 155/105, 6 Rope climbs 15′, 11 Box jumps 30/24. One athlete works the amrap and the other completes a 400 meter sandbag run 45/25. Then they switch. Click HERE for past results. On August 6, 2011, a tragedy shook the military community and Americans everywhere. … Read more
WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to choose two movements that they want to work on or do. Attention: Two big announcements! First, on Saturday, September 8, at 9 a.m., we will be doing our swimming wod at Black Ridge Reservoir (weather permitting) with breakfast to … Read more
WOD “The Ghost” 6 Rounds for rep: 1 Minute Row For Calories, 1 Minute Burpees, 1 Minute Double Unders, 1 Minute Rest. Tuesday Night Musings by Coach Manny. Reflection & Appreciation I would like to ask each person who is reading this to take a moment to reflect on everything that you have and the … Read more
WOD AMRAP In 12 Minutes: 2 Ring Dips, 2 Hang Cleans 135/95, 4 Ring Dips, 4 Hang Cleans 135/95, 6 Ring Dips, 6 Hang Cleans 135/95, Continue pattern until time is up.
WOD 5 Rounds for time: 16 Dumbbell Snatches 50/35, 20 Med Ball Cleans 20/14. Attention: Congratulations to Jessica May who ran her first half marathon successfully today and to Kim Wilson who did another triathlon as well! It makes us happy seeing you guys and gals out there using your fitness (and is in line … Read more
WOD Teams of 2: For time: 4 Rounds of, 12 Synchronized Chest to Bar Pull-ups, 600 Meter Row, Into 4 Rounds of, 12 Synchronized Deadlifts 225/155, 40/30 Calories Bike. 24 Minute cap! Attention: No Powerlifting Class at 8:00 a.m.
WOD GFF For time: 150′ Bear Crawl, 30 Handstand Push-ups, 30 Box Jumps 30/24, 20 Handstand Push-ups, 20 Box Jumps 30/24, 10 Handstand Push-ups, 10 Box Jumps 30/24, 150′ Bear Crawl. Attention: No Powerlifting Class on Saturday.