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

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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

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Monday March 19, 2018

Posted on Mar 18, 2018 | 0 comments

If you are redoing the workout today (Monday) you need to make arrangements for a judge and you must be finished with the WOD and equipment cleaned up by 4:30 when the CrossFit class starts!  Only one more week left…

Strength:

Front Squat

2-2-2-2-2

WOD:

2 rounds for time of:

400 m Med Ball Run 50/35

100 Double Unders

50 AbMat Sit-ups

25 Overhead Squats, 95/65 lbs

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Friday March 16, 2018

Posted on Mar 15, 2018 | 0 comments

Open WOD 18.4!  Please read the workout details and standards before coming in for the workout. 

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Thursday March 15, 2018

Posted on Mar 14, 2018 | 0 comments

Everyone ready for the announcement of 18.4?

WOD 1:

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

 

WOD 2:

EMOM 20 Min

Odd: Movement 1

Even: Movement 2

*use this time to work on a weakness!

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Wednesday March 14, 2018

Posted on Mar 13, 2018 | 0 comments

Strength:

Bench

1-1-1-1-1-1

Work up to a heavy single

WOD:

5 Rounds for Time

15 KettleBell Swings 70/53

15 Burpees to a 45# plate

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Tuesday March 13, 2018

Posted on Mar 12, 2018 | 0 comments

Strength:

Hang Snatch 2-2-2-2

Use the heaviest weight you can for each set with good form, but no more than 85%

Rest as needed between sets.

WOD:

For time:

30 Overhead Squats, 95/65 lbs

40 Row Calories

Rest 2 mins

– then –

20 Power Snatches, 115/75 lbs

40 Row Calories

Rest 2 mins

– then –

10 Squat Snatches, 135/95 lbs

40 Row Calories

Score is total time

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