1a. Bench Press: 3 x 5 1b. Weighted Ring Row: 3 x 5 Then… For Time: 12 min ladder: 3-6-9-12-15-18-21…. Kb Swings, 70/53 Box Jumps, 24/20 HR Push-ups Our Dress up WOD is this Friday at 6pm! Come dressed in your best costume. The Halloween WOD will be costume friendly Read More
Snatch 2-2-2 (Do not have to be touch and go) Then…. 10 Rounds 10 Wall Balls 20/14 10′ 3 Bar Muscle Ups (scaling = 5 guys/3 ladies Strict pullups) Alexi at her first Barbells for Boobs Read More
Sam V. @ making 275 look easy. The crowd fav as one of the lighter lifters who went on to PR @ 305 lbs.! Overhead Squat: week 2 1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×4 As heavy as possible For Time: 15-12-9 Calorie...Read More
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance Every 5 Minutes for 25 Minutes (0:00, 5:00, 10:00, 15:00, 20:00) 400m Run 15 Burpees *Rest the rest of the 5 minute interval* *Scale run and # of burpees if cannot do within 5 minutes* The Bayer Brothers at B4BRead More
Back Squat 3-3-3 Then: 400 Meter Run 21 Power Snatch (135/93) 21 Box Jump 300 Meter Run 15 Power Snatch (145/103) 15 Box Jump 200 Meter Run 9 Power Snatch (155/113) 9 Box Jump Post Loads and Times to ZEN and Comments:Read More
1a Bent Over Row: 3 x 8 1b Max Effort Strict HSPU 3 x ME Then… 3 Rounds of 3 min AMRAP’s 12 Deadlifts, 185/123 30 Double Unders *2 min rest after each round Have a restful birthday Nick Read More
Clean and Jerk 2-2-2 (do not have to be touch and go) Then…. 8 Minute Ladder 1,2,3,4,5……. Clean and Jerk (full depth squat) 185/133 Bar Muscle Up Congratulations to Amanda, who placed 2nd in her first crossfit competition!Read More
Overhead Squat: week 1 1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×5 As heavy as possible 21-15-9 KB swing 70/53 Toes to Bar Ring Push-upsRead More
