WOD For time: 30 Burpee box jump overs 24/20, 30 Wall balls 20/14, 20 Burpee box jump overs 24/20, 20 Wall balls 20/14, 10 Burpee box jumps 24/20, 10 Wall balls 20/14. 12 Minute time cap! if your legs are trashed you can sub the wall balls for calories on your favorite piece of cardio … Read more
WOD Diane 21-15-9 Deadlifts 225/155, Handstand Push-ups. 10 Minute cap! Click HERE for past results. Attention: Ben will be coaching the Clean & Jerk at the Olympic Lifting Class at 7:30 p.m.!
WOD Build up to a 2 rep max power snatch. Attention: Remember to submit your scores online (at the latest to be safe by 4:00 p.m.) if you did 18.1! If you are coming in to still do the Wod, make sure you have arranged for a judge.
WOD AMRAP in 15 Minutes: Teams of 2: 10 Med ball cleans 30/24, 3 Shuttle sprints. 1 partner works the other rest. Attention: Great job to everyone who did the Open tonight and thanks to The Matterhorn and to Jason who came out to show us the Workt knee sleeves! We also gave away a … Read more
WOD 18.1 AMRAP in 20 Minutes: 8 Toes to bar, 10 Dumbbell hang clean and jerks 50/35, 14/12 Calorie row. Rest easy. This is exactly why we do so much Dumbbell and Kettlebell work in the warm-ups. You are ready! Attention: The first wod of the CrossFit Open has been announced – yahoo!! Remember, we … Read more
WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to pick to movements that they want to work-on or do. Examples are things like double-unders, muscle-ups, overhead squats or sandbags. Pick two movements and work on them! Attention: Those of you who know you are signing up for the … Read more
WOD EMOM x 16 Minutes: Min 1: 25′ Handstand walk or 7 Handstand push-ups, Min 2: Calories bike 15/12, Min 3: 7 Wall Balls 20/14 + 7 Chest to bar pullups, Min 4: 15/12 Calories row. Attention: For the Open this year – we have a great line-up of foods and peeps as well as … Read more
WOD 3 Rounds for time: 21 Hang cleans 115/80, 18 Front rack lunges 115/80, 15 Burpee box jumps 24/20. 15 Minute cap! Attention: If you are signed up for the Open, please put on the Board at what time you are hoping to do the Open Wods on Friday. For those of you that have never done … Read more
WOD AMRAP in 4 Minutes: 30 Double-unders, 15 Power snatches 75/55, Rest 4 Minutes. AMRAP in 4 Minutes: 30 Double-unders, 12 Power snatches 95/65, Rest 4 Minutes. AMRAP in 4 Minutes: 30 Double-unders, 9 Power snatches 115/80. Score is total reps. Attention: No Blackhawks CrossFit Kids Class at 7:30 p.m., otherwise, it is a regular … Read more
WOD For time: 5 K Run. No you won’t have to run the same mile 3 times. All you Ragnar athletes – this is your weekend long run. If you want to be taken through the warm-ups and breathing drills that you have been sent for your Ragnar training – then come on in! Dress Warm:) … Read more