• 091204 Friday “Nicole”

    091204 Friday “Nicole”

    Strength/Skill Work Weighted ring dips, Bodyweight ring dips, Band-assisted ring dips orRing supports: 5×5 WOD AMRAP in 20 minutes of: 400 or 200m run Max rep pull-ups Post total rounds and total pull-ups to comments. Note: Once you come off the pull-up bar you immediately head back out for another run! If using bands once […]

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  • 091203 Thursday “Grace”

    091203 Thursday “Grace”

    Strength/Skill Work: Overhead squat WOD “Grace” 30 reps of clean and jerk for time. Use 65-70% of your max jerk not to exceed 135/95lbs. Believe it or not it has already been 6 weeks since we have seen Grace. If your previous time was under 5 minutes it is time to go up in weight! […]

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  • 091202 Wednesday “The Swing Box”

    091202 Wednesday “The Swing Box”

    Strength/Skill Work: Deadlift WOD 5 Rounds of: 20 single arm kettlebell swings (10 per arm M-1.5 pood/W-1 pood) 10 burpee box hurdles (20″ box max) For time. Please note those that are unable to perform 20 regular burpees in 1 minute (1 burpee every3seconds) are encouraged to scale the burpee box hurdles to 6 per […]

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  • 091201 Tuesday “Snatch and Sprint”

    091201 Tuesday “Snatch and Sprint”

    Strength/Skill Work: Push Jerk WOD 20 Power Snatch 50m Line Sprints 15 Power Snatch 50m Line Sprints 10 Power Snatch 50m Line Sprints 5 Power Snatch 50m Line Sprints For Time. Use 115/75lbs for snatch or 70% of max power snatch. This work-out was last performed on 090901.

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  • 091130 Monday “Flood”

    091130 Monday “Flood”

    Strength/Skill Work: Thruster WOD As many rounds as possible in 3 minutes of: 6 ring push-ups 3 squat cleans 3 thrusters 1 minute rest between rounds. Complete 4 total rounds. Use the same bar for the squat cleans and thrusters. Take 80% of your 5 rep max thruster weight not to exceed 135/95lbs.

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  • 091128 Saturday “Movement is Life”

    091128 Saturday “Movement is Life”

    Strength/Skill Work: Spend 5 minutes working head/headstands. WOD Options: Option A) 5 rounds for time of: 10 tuck jumps (Jump into the air and pull knees towards chest) 15 push-ups 20 squats For time. Option B) CrossFit Endurance WOD Warm-up adequately and then: 6x 3 minutes intervals Rest for 1 minute following the 1st, 3rd […]

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  • 091127 Friday “Turkey’s Revenge”

    091127 Friday “Turkey’s Revenge”

    WOD A 8 Rounds for time: 20m Walking Lunge 200m run or WOD B 10 Rounds for time: 10 Burpees 30 seconds rest Subtract 5 min from overall time Post which WOD and times to comments.

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  • 091115 Wednesday “Holiday Obstacle Course”

    091115 Wednesday “Holiday Obstacle Course”

    Strength/Skill Work: Dive Rolls and Rope Climb WOD AMRAP in 20 minutes of: Holiday Obstacle Course! Classes today will be as follows: 5:20am, 6am, 7am, 8am, 8:40am, 9:20am After that we will be closed until Monday for the Thanksgiving Holiday Weekend! Work-outs will be posted daily with the exception of Sunday.

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