WOD 5/22/13
Deadlift 2-2-2 (No Bounce) Then 10 Min Amrap of 10 Deadlift (275/185) 20 Box Jumps Cash Out Death By Pullup (15 Min Cap, start back... Read More
WOD 5/21/14
OHS: 3-3-3 Then… 15 min AMRAP: 30 Double Unders 20 KB Swings, 53/35 10 Target Burpees (above max reach) Regionals 2010
WOD 5/19/14
3 rounds of Max Effort Dips (if you can do a set of 20 add weight) Then: 21 – 15 – 9 Kettlebell Snatch (one... Read More
WOD 5/18/14
Reminder: There will be no Yoga or Olympic Lifting class this Sunday 10 AM- Open Gym 11 am- Endurance WOD 5 Rounds 11 Back Squats... Read More
WOD 5/17/14
8am: CrossFit 9am: Crossfit 10am: Open gym/Beat the Coach 10 min to establish a heavy Turkish Getup on both arms Then… 3 Rounds: 400m... Read More
WOD 5/16/14
With a partner, complete the following 50 Thrusters, 95/65 10 Rope Climbs 40 Thrusters, 115/75 8 Rope Climbs 30 Thrusters, 135/95 6 Rope Climbs *... Read More
WOD 5/15/14
Romanian Dead Lift 5×8 Then: 15 Min Nate 2 Muscle Ups 4 Hand Stand Pushup 8 Kettle Bell Swing (2pood/1.5pood) Post Loads and Rounds to... Read More
Memorial Day Murph – 5/26/14
We will be hosting our annual Memorial Day Murph workout Monday May 26th at 10am. “Murph” 1 mile run 100 pullups 200 pushups 300 air... Read More
WOD 5/14/14
TEST: Find 1 RM Jerk ( 15 min) Then… “Grace” 30 Gound to OH, 135/95 Then…Cash out: Flight Simulator Practice (10 min cap) (complete DU... Read More