WOD EMOM for 8 Minutes: Odd minutes 15/12 Calories bike, Even minutes 10 handstand push-ups, 3 Minute rest. EMOM for 8 Minutes: Odd minutes 8 Deadlifts 225/155, Even minutes 12 bar over burpees. Attention: Remember to get your scores in to be validated for 17.2! 

WOD Chasing Annie: 50-40-30-20-10 reps of: Double-unders and sit-ups, Run 400 meters between rounds. 23 Minute time cap. Attention: Another awesome night with 17.2 in the books and we want to thank Clay and Bobbi for bringing in some yummy meals! Preston is coaching bench tomorrow in the Powerlifting class.  Further, Tiff is hosting a … Read more

WOD 17.2 AMRAP in 12 Minutes: 2 Rounds of: 50′ Dumbbell walking lunge 50/35, 16 Toes to bar, 8 Dumbbell clean 50/35, 2 Rounds of: 50′ Dumbbell walking lunge 50/35, 16 Bar muscle-ups, 8 Dumbbell clean 50/35. Attention: First, we now have 17.2 and again we will be running it all day. Starting at 4:30 … Read more

WOD EMOM for 16 Minutes: Odd minute skill #1, Even minute skill #2. Athletes will pick two movements or skills they would like to work on.  Then pick a reasonable number of reps to perform each minute. An example would be skill #1 – 20 double-unders, skill #2 – 5 Handstand push-ups.  Coaches can always … Read more

WOD 2 Rounds: 1 Minute 5 Snatches 135/95, 1 Minute max 10 meter sprints, 1 Minute 8 Cleans 135/95, 1 Minute max 10 meter sprints, 1 Minute 5 Thrusters 135/95, 1 Minute max 10 meter sprints. Score is your total number of sprints. Attention:   Clay will be at the box this Friday night for … Read more

WOD 10 Rounds for time: Teams of 2: 20/18 Calorie row, 20 Wallballs. One partner works while the other rests. 24 Minute Time Cap.

WOD 12 Minute AMRAP: 3 Rope climbs, 12 Push-press 135/95, 50 Double-unders. Main site. Mobility Wod Monday! Low back tight after 17.1? Click HERE for a great fix. Attention:  Remember to get your scores in by 5 p.m. Pacific Time (enter it sooner so there is no possibility of you missing the cutoff)! 

WOD 22-16-10 Reps of, 1 Arm kettlebell overhead squats, 1 Arm russian kettlebell swing , Chest to bar pull-ups. Then ROMWOD! Brian’s b-day wod. Attention: First Night of the CrossFit Open is done and what an awesome time on 17.1 as everyone did a fantastic job! It was a lot of fun with great intensity … Read more