WOD 1/25/14
9am: Open Gym 10am: Open Gym 11am: Endurance “Tabata Enduro” – 8 Rounds of 20 seconds of work/ 10 seconds of rest for each movement... Read More
WOD 1/24/15
Deadlift 7×2 Then: 12 Min Ladder of: 30 Burpees 75/45 pound Snatch, 20 reps 20 Burpees 95/65 pound Snatch, 20 reps 10 Burpees 135/95 pound... Read More
WOD 1/23/15
Bench Press: 3 x 5 Weighted Pullup: 3 x 5 Then… “Wacky Wiser Partner Friday” AMRAP 18 Minutes 90 Cal Row 60 Deadlifts, 225/155 (partner... Read More
WOD 1/22/14
Front squat: 3X5 Set 1: 75% Set 2: 80% Set 3: 85% Then: 50 Double Unders 21 Power Clean (135/95) 21 Pullup 50 Double Unders... Read More
WOD 1/21/15
Snatch Grip RDL: 3 x 5 Max L Sit: 3 X M.E Then… “Butler Birthday WOD” 10 Rounds – 20 min time cap 3 Full... Read More
WOD 1/20/15
15 Minutes to work up to a heavy Clean and Jerk Then….. The Mark Janus 21-15-9 Hang Power Clean 135/95 Front Squat Shoulder to Overhead... Read More
WOD 1/19/15
Congratulations to Coach Marco for battling it out with some of the top CrossFit Athletes in the country for a 4th place win! Week 1... Read More
WOD 1/18/15
9am Open Gym 10am Olympic Lifting 11am Endurance 25 Minute AMRAP 50 Double Unders 10 OHS 10 Pullups 10 Burpee over bar *Must Row 1000m... Read More
WOD 1/17/15
5 Min EMOM: 5 Touch & Go Power Snatches, AHAP Then… 13.2 AMRAP 10 minutes: 5 Shoulder to overhead, 115/75 10 Deadlifts, 115/75 15 Box... Read More
WOD 1/16/14
Press: Test 1RM Then… “Wacky Wiser Partner Friday” 42-30-18 Squat cleans, 155/103 C2B Pullups Good luck to Marco as he competes at Wodapalooza in... Read More