• 100521 Friday “Smokey”

    100521 Friday “Smokey”

    Strength/Skill Work: Shoulder Press WOD 30 reps Bear Complex (power clean-front squat-push-press, back squat, push-press) For time. Complete 7 burpees every time you take your hands off the bar. Use ~60% of your max push-press not to exceed 95/65lbs.

  • 100520 Thursday

    100520 Thursday

    Strength/Skill: 800m run 3 minutes rest 400m run 2 minutes rest 800m run 3 minutes rest 400m run WOD Tabata Mash-up Sumo Deadlift High-pull (95/65lbs) Wall Ball

  • 100519 Wednesday

    100519 Wednesday

    Strength/Skill Work: Heavy Kettlebell swings 15-15-15-15 WOD 3 Rounds of: 7 Push Jerk (80-85% 5RM not to exceed 155/105lbs) 7 HIGH box jumps (35″/28″) For time.

  • 100518 Tuesday

    100518 Tuesday

    Strength/Skill Work: Kipping pullup practice WOD 5 rounds of: 200m run 12 power snatches for time. Use ~70% of your max snatch not to exceed 135/95lbs.

  • 100517 Monday

    100517 Monday

    Strength/Skill: Back Squat WOD: AMRAP in 10 minutes: 5 Chest-To-Bar Pullups 10 Pushups 15 Squats

  • 100515 Saturday

    100515 Saturday

    Strength/Skill Work Kettlebell Thrusters 3-3-3-3-3 Partner WOD Withonly one partner working at a timecomplete a combined total of10 rounds of: 4 hang power cleans 4 front squats 4 thrusters For time. Load a barbell with approximately the total weight you were able to complete for three reps on the kettlebell thrusters. For example, if you […]

  • 2010 Mountain Sports Festival Volunteers Needed!

    2010 Mountain Sports Festival Volunteers Needed!

    Mountain Sports Festival 2010! Hello fellow CrossFitters! I am the Volunteer Coordinator for this year” Mountain Sports Festival – and like all volunteer coordinators I am asking for your help! Even if you can’t volunteer, come check out the festival – it” free, fun, and family friendly! -A (Aileen) Mountain Sports Festival is just a […]

  • 100514 Friday “KB Snatch Count Down”

    100514 Friday “KB Snatch Count Down”

    Strength/Skill Work: Muscle-up progressions WOD 20-16-12-8-4 Kettlebell snatch For time. The first round will be 10 on the R and 10 on the L to equal 20 reps. Rxd with 1.5 and 1 pood kettlebells. The full squat is NOT required for these kettlebell snatches. The bell must travel from between the legs and be […]