WOD 17.1 For time: 10 Dumbbell snatches 50/35, 15 Burpee box jumps 24/20, 20 Dumbbell snatches 50/35, 15 Burpee box jumps 24/20, 30 Dumbbell snatches 50/35, 15 Burpee box jumps 24/20, 40 Dumbbell snatches 50/35, 15 Burpee box jumps 24/20, 50 Dumbbell snatches 50/35, 15 Burpee box jumps 24/20. 20 Minute time cap. Attention: 17.1 … Read more
WOD 16 Minutes for quality: 8 Pause waiter squats 2 second pause, 1 Minute cardio of choice, 8 Shoulder taps 2 second pause, 8 Pass overs in overhead squat, 1 Minute double unders. Attention: The Open starts tomorrow with 17.1 being announced tomorrow night! You can watch it live on Crossfitgames.com and if you want … Read more
WOD 5 Rounds for reps: 1 Minute max calories bike, 1 Minute max burpees, 1 Minute max slam balls, 1 Minute rest. Score is total reps. Attention: Important two announcements regarding the Open! First, if you sign up after the first announcement, you can’t be placed on the CF Helo team. Second, when you sign … Read more
WOD Teams of 2: AMRAP in 20 Minutes, 9 Clean and jerks 135/95, 15 Box jumps 24/20, 21 Calorie row. 1 Partner works while the other rests. Attention: We are excited with the Open starting this week and our Friday night lights, so invite your friends and family to come and cheer as it is … Read more
WOD CrossFit Total: Back squat, Shoulder press, Deadlift. Score is the total of all three lifts. Athletes only get three attempts at each lift. Attention: No 5 a.m. Wod. Also, on Friday, there will be no 4:30 p.m., 5:30 p.m., or 6:30 p.m. Wods because those times will be reserved for the athletes competing in … Read more
WOD 3 Rounds for time: 400 M Run, 100 Double-unders, 4 Rope Climbs. Remember to wear long socks or pants! Attention: Preston is teaching the Bench Press in the Powerlifting Class!
WOD “GFF” 3 Sets of max handstand push-ups, 1 Minute rest between rounds. AMRAP in 3 Minutes: 3 Cleans 135/95, 3 Jerks 135/95, 3 Burpees over the bar. 3 Minutes rest. AMRAP in 3 Minutes: 3 Cleans 185/135, 3 Jerks 185/135, 3 Burpees over the bar. 3 Minutes rest. AMRAP in 3 Minutes: 3 Cleans … Read more
WOD For time: 10-9-8-7-6-5-4-3-2-1 Reps of Deadlifts 225/155, With 10 toes to bar after each round. 13 Minute time cap. With the 2017 CrossFit Open around the corner, here are my top 5 reasons to do the CrossFit Open: 1. You can win a cool prize! If you sign up and are part of the … Read more
WOD Teams of 2: 6 Minutes max calories row, Rest 2 minutes, 6 Minutes max calories bike, Rest 2 minutes, 6 Minutes max 10 meter sprint, Rest 2 minutes, 6 Minutes max calories ski. 1 partner works at a time and for one minute.
WOD Happy Valentine’s Day! AMRAP in 3 Minutes: 3 Power cleans 135/95, 6 Push-ups, 9 Air squats, Rest 1 Minute. Repeat for 5 Rounds. The Open starts next week! Click HERE to sign-up! If you have any questions about it ask a coach! Attention: No 7:30 p.m. class as Ben is out of town!