WOD 7/3/18
15 Minutes to a heavy Hang Snatch Then….. 10 Rounds 250m Row or 200m Run (switch row/run every other round) 3 Muscle Ups
WOD 7/2/18
10 Rep Max Back Squat Then 2 sets of 10 at 80% 12 min EMOM 1st mintue 1 legless Rope Climbs (pick a version that... Read More
WOD 7/1/18
Olympic Lifting 9am (Coach Amie) A.) Snatch Pull Mechanics B.) Snatch Pull + Snatch C.) Snatch RDL / Snatch High Pull Endurance 10am Open... Read More
WOD 6/30/18
Saturday Schedule: 8am and 9am: Crossfit Class 10am to 11am: Open Gym 11am: Team comp and Fundraiser to help send Evan Haines to the the... Read More
WOD 6/29/18
Jerk : 3-3-3 Then…. WWPF AMRAP 21 MIN 50 Cal Row 50 Synchronized Wall Ball Shots 40 Cal Row 40 Alt Strict... Read More
WOD 6/28/18
Hang Clean 3×2 Then: 15 Min Amrap 3 Hang Squat Clean 155/103 6 Hand Stand Pushups 12 Kettle Bell Swings 70/53 24... Read More
WOD 6/27/18
Bench Press : 10 RM 2 x 10 @75% Then… Complete Reps 10-9-8-7-6-5-4-3-2-1 Front Squat, 115/73 Burpee over Bar *2 R0pe Climbs after... Read More
WOD 6/26/18
EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then… 800m Run 30 Snatch 135/93 400m Run 20 Ring Or Bar Muscle Ups 200m Run 10... Read More
WOD 6/25/18
10 rep max Back Squat then 2 sets of 10 75-80% 30-20-10 Sumo Deadlift Highpull 70/53 KB Toes to bar Lateral Hurdle jumps 24/20
WOD 6/24/18
9am Olympic Lifting (W/ Tj and Dennis) 1) Snatch Grip Sotts Press: 3 x 10 (easy) 2) High Hang Snatch + hang Snatch: 4 x... Read More