WOD 5/19/15
Power Snatch 1-1-1 Then…. 5 Rounds 5 Bar Muscle Ups 7 Power Snatches 135/93 10 Burpee Box Jumps 24/20 Congratulations to Gary on his... Read More
WOD 5/18/15
Congratulations to our team for representing us at regionals for the 6th year straight! 1 rep max Back Squat Then… For 12 min: Repeat TABATA... Read More
WOD 5/17/15
9am- open gym 10am Oly class 11am Enduro WOD For Time 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box... Read More
WOD 5/16/15
Wishing our team the best going into day 2 at CrossFit games Regionals! For time: 50 meter walking lunge 150 meter sprint 20 Toes to... Read More
WOD 5/15/15
10 minutes of handstand walk practice Then… “Wacky Wiser Partner Friday Threesome” 2015 CrossFit Regional Team Event 2 – Teams of 3 175 Snatches, 75/53... Read More
WOD 5/14/15
Over Head Squat 5-5-5 Then 5 Rounds of: 9 Power Cleans 155/103 12 Ring dips 15 Push ups Post Loads and Times to Comments and... Read More
WOD 5/13/15
Bench Press: 3 x 3 Bent Over Row: 3 x 3 Then… AMRAP 14 Minutes 18 Kb Swings, 70/53 15 C2B Pullups 12 Alt Pistols... Read More
WOD 5/12/15
EMOM 7 1 Snatch 1 Hang Snatch Then….. 10-8-6-4-2 Wall Climbs Hang Power Snatch 115/83 200m Run after each round CFWC lifters with Coach Ryan... Read More
WOD 5/11/15
Back squat: deload 3×5@60% 3×4@65% 3×3@70% What has 2 thumbs and a birthday??? THIS GUY!!! 3 bars of Wingerter 10-1 Power clean Push press Front... Read More
WOD 5/10/15
9-11 am Open Gym 10 am- Olympic Lifting Class 11 am-Endurance WOD 800m Run 80 Double Unders 40 Toes to Bar 400m Run 40 Double... Read More