1a. Push Press: 5-5-5 1b. 3 x Max Effort Pull-ups Then… 16 Min Partner AMRAP: 400m Run Max Effort DU *while 1 partner is running 400m, the other partner does M.E. DU. Total # DU = final score Read More
Back Squat 3-3-3 Then 5 Rounds 15 Medball cleans (20/15) 200 Meter run 15 wall balls (20/15) 7:30 Strength Class Post loads and times to comments:Read More
7 Min EMOM: Power Clean + Hang Squat Clean + Jerk Then… 3 Rounds: 400m Run 25 Ring Push-ups 10 Hang Power Cleans, 135/95 Olympic lifting class is every Sunday at 10am! Below: Oly Coach Ryan with Tina Read More
Sumo Style Deadlift 3-3-3 Then….. Hope for Cures Three rounds of 1 Minute at each station, followed by 1 minute of rest at the end of each round Burpees Power snatch 75/55 Box jump 24/20 Thruster 75/55 Chest to bar Pull-ups Kate Foster at Hope for Cures http://hope.crossfit.com/cures/video/hope-cures-nations-capitalRead More
“…the lower back is the cornerstone of strength. Your goal is to handle 50 percent of what you’re back squatting for 10 reps in the good morning.” – Bill Starr 1a Good Mornings x 10 1b Strict Toes 2 Bar x 10 (scale Knees 2 E’s, Tucks, Candle sticks) Then: 3 rounds for time: 30...Read More
9 am Yoga 10 am Olympic Lifting Class 11am Endurance WOD Tabata Sprints 8 Rounds, 20 seconds max effort sprint, 10 seconds rest Then….. 3 Rounds 800m Run 20 Pullups 30 Hand Release Push UPs 40 Sit Ups Not so funny meow, is it?Read More
5 rounds for Time of: 30 Wallballs 20#/14 # 20 Deadlifts 95#/135# 10 Burpees over the Bar Post Time to Comments: WOD and coaching today come courtesy of Mr and Mrs Woods. Yeah Burpee!Read More
15 Min of Snatch (full) Practice Then… 18 Min Partner Relay 2 Rope Climbs 5 Snatches, 135/95 9 Box Jumps, 30/24 * While one partner is completing a round, the other partner is resting. Complete as many rounds as possible in 18 minutes. Having trouble with rope climbs? Check out this video!Read More
10 AM WOD ONLY In teams of 4: two people work at a time With a Pet Rock 70/53 Pet rock can never touch the ground 300 Pullups 400 Pushups 500 Sit Ups 600 Double Unders Run 1 Mile (yes, with the pet rock) Movements must be done in order Read More
10 AM WOD ONLY In teams of 4: two people work at a time With a Pet Rock 70/53 Pet rock can never touch the ground 300 Pullups 400 Pushups 500 Sit Ups 600 Double Unders Run 1 Mile (yes, with the pet rock) Movements must be done in order Read More
