WOD 1/9/19
Front Squat: 3 x 5 @ 80% Then… For Time: 15 OHS, 115/73 30 Pull-ups 15 Front Squats, 155/93 20 C2B Pull-ups 15... Read More
WOD 1/8/19
15 Minutes to a heavy Snatch Then…. Crossfit Open WOD 13.1 AMRAP 17 Minutes 40 Burpees to target 75/43 pound Snatch, 30 reps 30 Burpees... Read More
WOD 1/7/19
Front Rack Barbell Box Step-up 6 sets of 5 @77% of last weeks weight Then 10min AMRAP 50 ft Crab walk 10 Ring Push-ups 20... Read More
Endrance WOD 1/6/19
9 am- Olympic Lift Technique Class with Tolbert 10 am- Endurance withBrian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 600m Run 5 Strict... Read More
WOD 1/5/19
Push Press 3-3-3 Then: 15 Min AMRAP of: 15 Box Jumps (24/20) 12 Push Presses (115/83) 9 Pullups Post Loads... Read More
WOD 1/4/19
WWPF For Time 500m Row / 500m Row Relay 55 Deadlifts (partner holds DL/Switch every 5), 225/153 400m Row / 400m Row Relay... Read More
WOD 1/3/19
Snatch 2-2-2 Then 12 Min AMRAP of: 5 Power Snatch (135/93) 4 Ring Muscle Ups 3 Strict Hand Stand Pushups Post Loads and Times to... Read More
WOD 1/2/19
Bench Press: 1RM Weighted Strict Pull-up (3 sec pause): 1RM Then… For time: 21 Front Squats, 135/93 10 Double Unders 21 Jerks,... Read More
WOD 1/1/19
2019 New Year WOD – Classes at 10 am and 12 Noon, Open Gym 10am-1pm AMRAP 30 Minutes 20 Burpees 19 Pullups 20 Box Jumps... Read More