Tuesday March 27, 2018

Posted on Mar 26, 2018 | 0 comments

Strength/Skill

5 rounds not for time:

6 Turkish Get Ups (build in weight each round)

40 Double Unders (90 sec. practice)

WOD:

21-18-15-12-9-6-3 reps, for time of:

Ring Dip

Kettlebell Swing, 70/53 lbs

Read More

Monday March 26, 2018

Posted on Mar 25, 2018 | 0 comments

…And just like that the 2018 CrossFit Games Open is over.  Hope you all had fun completing the workouts and I’m sure everyone found a weakness (or two).  Now is the time to work on those weaknesses!  Open gym is a great time for that!

WOD:

For Time:

30 Deadlifts, 225/185 lbs, (scale: 185/125)

30 Box Jump Overs, 24/20 in

30 Front Squats, 185/125 lbs (155/105)

30 Box Jump Overs, 24/20 in

30 Hang Power Cleans, 155/105 lbs (135/95)

30 Box Jump Overs, 24/20 in

*Time Cap – 20 Min* Scale Accordingly

Read More

Saturday March 24, 2018

Posted on Mar 23, 2018 | 0 comments

Open Gym – 7:30-8:30 am

CrossFit 8:30 am

Read More

Friday March 23, 2018

Posted on Mar 22, 2018 | 0 comments

Join us at 5:30 for our final Friday Night Throwdown of the 2018 Open!

WOD:

Open WOD 18.5!

Post WOD:

FUN

Read More

Thursday March 22, 2018

Posted on Mar 21, 2018 | 0 comments

Tonight is the release of the 5th and final 2018 CrossFit Open WOD 18.5!

WOD 1:

AMRAP 15 Min:

40 Ball Slams 40/25

30 Cal Assault Bike

20 Burpees

 

WOD 2:

2000 m Row

then

8 Rounds

200 m Run

10 Push Ups

then

150 Double Unders

 

Read More

Wednesday March 21, 2018

Posted on Mar 20, 2018 | 0 comments

WOD:

For time:

Row, 1000 m

50 Dumbbell Thrusters, 50/35 lbs

50 Pull Ups

Dumbbell Walking Lunge, 50/35 lbs, 100 ft

50 Box Jump Overs, 24/20 in

Row, 1000 m

Read More

Tuesday March 20, 2018

Posted on Mar 19, 2018 | 0 comments

Strength:

Strict Press

Work up to a heavy set of 3

WOD:

5 rounds for time of:

15/12 Cal Assault Bike

10 Thrusters 115/75

Read More