Reminder: No Olympic Lift class. We will still open at 9am for Open Gym Endurance: 4 Rounds 400m Run/Row/Bike 10 Pullups 20 Pushups 30 Situps 40 Air Squats 50 Double UndersRead More
15 Minutes to a heavy Strict Press Then…. “JIMMY DYCE” 20min AMRAP of: 9-7-5 of: Snatch 145/83 HSPU then….. 15-10-5 of KB Swings 70/53 Burpees then….. 21-15-9 Thruster 95/65 Pull Ups Sgt. James Fordyce was killed Feb. 17 2006 in a helicopter crash off the eastern coast of Africa, at the age of 22. A...Read More
WWPF 12 Min to find 2 Rep Max Front Squat Then... For Time: 50 Back Squats, 135/93 21 Synchronized Burpees (Over Bar) 12 Rope Climbs, Alt 40 Front Squats, 135/93 15 Synchronized Burpees (Over Bar) 8 Rope Climbs, Alt 30 OHS, 135/93 9 Synchronized Burpees 4 Rope Climbs, Alt ...Read More
The Single Life, Post Valentine’s Day WOD. Snatch 1-1-1 Then: 30 Rounds For time: 1 Snatch (155/103) 1 Burpee 1 Muscle Up (Ring or Bar) Post Loads and Times to Zen and Comments: Read More
Bench Press: 6RM 2 x 6 @ 90 Then… Tabata – Complete 8 Rounds of each movement before moving on. Each round is 20 seconds of max effort work / 10 sec of rest. Movements can be done in any order. Thrusters, 75/45 Assault Bike Russian Twists, 20/14 SDHP, 75/45 The Philadelphia...Read More
EOMOM 10 Minutes 1 Power Clean, 1 Hang Squat Clean, 1 Front Squat, 1 Jerk 215/143 10 Chest to Bar Pullups Then…. Crossfit Open 17.1 For time: 10 DB snatches 50/35 15 burpee box jump-overs 24/20 20 DB snatches 15 burpee box jump-overs 30 DB snatches 15 burpee box jump-overs 40 DB snatches 15 burpee...Read More
Back Squat 4 rep max then 2 sets at 90% Then… 10 Min AMRAP KB Clean KB reverse lunge (on the KB side that leg goes back) KB Press (from that kneeling position) KB Thruster 53/35Read More
No Class today due to the New Year Novice ThrowDown. Everyone is welcome to stop by check out the action and cheer on your fellow Crossfitters. Read More
