Reminder: No Olympic Lift class today. Coach Ryan will be attending a seminar from some of the best lifters in the US. 9am-11am- Open Gym 11 am- Endurance 1 Mile Run 45 Pullups 45 Sit Ups 45 Box Jumps 24/20 800m Run 30 Pullups 30 Sit Ups 30 Box Jumps 400m Run 15 Pullups 15...Read More
For Time: 21 Deadlifts, 225/155 50 Double Unders 400m Run 15 Deadlifts 50 Double unders 400m Run 9 Deadlifts 50 Double Unders 400m Run Ladies, do want the famous green North Face WOD workout pants? On Sale Saturday May 2 ONLY. Limited supply available with the CrossFit WC Logo. Read More
EMOM 7 Minutes Power Snatch + 2 Hang Power Snatches Then… “Wacky Wiser Partner Friday” 800m Relay Ball Run, 20/14 (400m each person) 60-40-20 Wall Ball Shots, 20/14 Toes 2 Bar 800m Relay Ball Run, 20/14 (400m each person) 1 week to register. You can also donate using the link above Read More
Over Head Squat 1×5 @ 60% 1×5 @ 70% 3×5 @ 80% Then: 12 Min Nate 2 Muscle Ups 4 Hand Stand Pushups 8 KettleBell Swings 70/53 Post Loads and Times to Comments and Zen:Read More
1a. Bench Press: 3 x 8 1b. Bent over Row: 3 x 8 – Nice work on the RDL progress over the past few months. We will now concentrate on a classic push/pull super-set on Wednesday’s to help increase upperbody strength. Then… Power Snatch Elizabeth 21-15-9 Power Snatch, 115/73 Ring Dip CFWC Snatches & Jerks...Read More
Back squat : Week 3 1 x 5 @ 75% 2 X 5 @80% 3 x 5 @ 85% THEN… For Time: 30 Kettlebell snatches (alt from the floor each rep) 53/35 30 Kettlebell Cleans (alt from the floor each time) 30 Single Arm KB Thrusters (break up reps anyway) CFWC Representing at Masters of...Read More
10am Olympic Lifting 11am Endurance Endurance WOD For Time: 400m Run 50 SDHP, 53/35 400m Run 50 Box Jumps, 24/20 800m Run 50 Push-ups 400m Run 50 Kb Swings,53/35 400m Run Masters of the UniverseRead More
