WOD 4/26/15
9am-11am- Open Gym (ends at 11am sharp for Endurance WOD) 10 am- Olympic Lifting with Coach Ryan 11am- Endurance Complete in any order: Run 1... Read More
WOD 4/25/15
8am CrossFit 9am CrossFit 10am open gym (unlimited members) For Time: 800m Run 50 Kb Snatches, 53/35 50 Jumping Squats, 45/33 50 Pullups 50 SDHP,... Read More
WOD 4/24/15
Snatch: 1-1-1 Then… “Wacky Wiser Partner Friday” 42 Deadlifts, 225/153 50 Push-ups 9 Rope Climb 30 Deadlifts 50 Push-ups 7 Rope Climb 18 Deadlifts 50... Read More
WOD 4/23/15
OverHead Squat 2-2-2 Then: 4 Rounds 300 Meter Run 20 Kettle Bell Swings (53/35) 20 wall Balls (20/15) Post Loads and Times to comments and... Read More
WOD 4/22/15
Bench Press: 3 x 8 Bent Over Row: 3 x 8 Then… AMRAP 14 Minutes 21 Power Snatches, 75/53 15 Toes 2 bar 9 Burpee... Read More
WOD 4/21/15
15 Minutes to work up to a heavy Bear Complex (1 time through) 1 Power Clean 1 Front Squat 1 Jerk 1 Back Squat 1... Read More
WOD 4/20/15
Week 4 Back Squat deload 3×3@ 60% 3×3@65% 3×3@70% The J-Cogs 3 rounds for time: 4 Power Cleans 185/123 20 Pistols 82 Double-Unders Happy... Read More
WOD 4/19/15
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... Read More
WOD 4/17/15
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,... Read More
WOD 4/17/15
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... Read More