WOD 3/19/15
TEST: 1 RM Front Squat Then: 4 Rounds 30 Double Unders 15 MedBall Cleans (20/15) 10 Dead Lifts 255/175 Post Loads and Times to Comments... Read More
WOD 3/18/15
Clean Grip RDL: 3 x 5 Then… 10 minutes of Handstand walk practice Then…. 10-9-8-7-6-5-4-3-2-1 Thruster, 105/63 C2B Pullups Kim and Jenny showing off their... Read More
WOD 3/17/15
EMOM 7 1 Power Clean 1 Clean 1 Jerk * To be done as a touch and go complex* Then….. 3 Rounds 10 Power Cleans... Read More
WOD 3/16/15
TEST: 1 RM Back Squat Then… 5 Rounds 15 Kb Swings, 70/53 15 Burpees Congrats to Jim Coonan who got his 1st Muscle up during... Read More
WOD 3/15/15
10 am- Olympic Lifting Class/Open Gym 11 am- Endurance 1 Mile Run 50 Pullups 50 Box Jumps 24/20 50 Sit Ups 800m Run 25 Pullups... Read More
WOD 3/14/15
CrossFit Open Workout 15.3 Rxd Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to... Read More
WOD 3/13/15
Bench Press: 2-2-2-2 Strict wt Pullup: 2-2-2-2 Then…. Partner AMRAP 15 Minutes 30 Hang Power Cleans, 135/93 200m Med Ball Run, 20/14 6 Rope Climbs... Read More
WOD 3/12/15
Front Squats: Week 8 Deload 3×3 60% 3×3 65% 3×3 70% Then: 21-15-9 Power Snatch (135/95) Burpee Over Bar Post Loads and Times to Comments... Read More
WOD 3/11/15
Snatch Grip RDL: 3 x 8 Hollow Body Rocks: 3 x 1:00 Then… AMRAP 12 Minutes 3 Muscle-ups 6 Deadlifts, 275/205 9 Box Jumps, 24/20... Read More
WOD 3/10/15
Push Jerk 3-3-3 Then….. 21-15-9 Power Clean 155/113 HSPU Happy birthday to Rob H (Steak and Eggs)!!