Tuesday WOD
Metcon: 4 Rounds 15 Power Snatch (78/115) 20 Pistols 400m Run *25 minute cut-off*...
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07
March
Blog
Monday WOD
Strength: 5 Sets of: 5 Deadlifts 3 Rope Climbs *Deadlifts should be heavy but unbroken and rope climbs are to be done immediately following the Deadlifts. Rest in between sets.* Metcon: 5 Rounds 10 Overhead Squats (93/135) 5 Muscle-Ups *10 minute cut-off*...
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06
March
Saturday WOD
Regular 9 and noon classes. 10-12 block is reserved for those that want to complete 16.2. Metcon: Start with 100 Double-Unders 30 Back Rack Lunges (93/135) 40 Wallballs (14/20 @ 9/10ft) 50 Deadlifts (93/135) 40 Wallballs (14/20 @ 9/10ft) 30 Back Rack Lunges (93/135) End w 100 Double-Unders *After each movement except the first...
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05
March
Thursday WOD
AMRAP X 20 minutes 8 Front Squats (103/155) 12 OAA Dumbbell Snatch (55/70) 16 Toes 2 Bar *At least 6 Rounds to Rx*...
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03
March
Wednesday WOD
Strength: 5 X 5 Push-Press Metcon: 20-15-10-5 Thrusters (63/95) Ring Dips *10 minute cut-off*...
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01
March
Tuesday WOD
Metcon: 2 Rounds 100 Double-Unders 100 Sit-ups 100 Wallballs (14/20 @ 9/10ft) *28 minute cut-off*...
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29
February
Monday WOD
Strength: EOMOTM X 12 minutes 5 Clean and Jerks *This is every other minute on the minute, so you will have the rest of the minute you started your clean and jerks on, plus the next minute to rest. They should be heavy and done in singles, but...
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28
February
Saturday Open
It will be all Open all day. I will be busy with judging and getting things organized for the 16.1 all day today so there won't be class necessarily. Whoever is not doing the open is more than welcome to come in and treat it...
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27
February
Friday WOD
Sooo, we're going to have a change of plans ha. CrossFit threw me a little curve ball with 16.1. I've decided Friday will just be a normal WOD. If there is anyone that is signed up for the open and can not do it on...
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26
February