WOD

Saturday, May 26, 2018

A friendly reminder that our regular schedule of classes will be canceled this morning in observance of the CrossFit Level 2 Certificate Course we will be hosting this weekend. Instead, we will be hosting open gym hours, as well as Weightlifting Club with Coach...

Friday, May 25, 2018

Workout:  Back Squat: 2 - 2 - 2 - 2 - 2 Reps Accessory:  3 x 8 Single Leg Barbell RDL   And the winner is.... (Drum roll) FRED BOYLE -athlete extraordinaire! Congratulations, sir. You are the absolute embodiment of what it is to be humble, noble and unafraid of...

Thursday, May 24, 2018

Workout:  Filthy Fifty For Time: 50 Box jump, (24, 20) 50 Jumping Pull-Ups 50 Kettlebell Swings, 1 Pood Walking Lunge, 50 Steps 50 Knees To Elbows 50 Push Press, 45 lbs. 50 Hip Extensions 50 Wall Ball Shots, (20, 14) 50 Burpees 50 Double...

Wednesday, May 23, 2018

Workout:  5 - 4 - 3 - 2 - 1 Reps For Time of 15 Foot Rope Climbs Clean and jerks Increase weight on the clean and jerk each round:  Men: 145 - 165 - 185 - 205 - 225 lbs. Women: 115 - 125 - 135 - 145 - 155 lbs.

Tuesday, May 22, 2018

Workout:  21 -18 - 15 - 12 - 9 - 6 - 3 Reps of: Strict Handstand Push-Ups Strict Pull-Ups Accessory:  100 Banded Face Pulls   - 2018 Spirit of The Open Award - We'll be announcing this year's recipient in just a few more days. Stay tuned to find out who this...

Monday, May 21, 2018

Workout:  Three Rounds For Time of: 800 Meter Run 25 Toes-To-Bars 25 Deadlifts (225,155)  

Saturday, May 19, 2018

Workout:  Kelly 5 Rounds For Time of: Run 400 Meters 30 Box Jumps (24", 20") 30 Wall-Ball Shots (20 lbs, 14 lbs.)  

Friday, May 18, 2018

Workout:  Complete As Many Rounds As Possible in 7 Minutes of: 10 Sumo Deadlift High Pulls 10 Push Presses Men: 75 lbs. Women: 55 lbs. Accessory:  3 x 12 Dumbbell Z Press

Thursday, May 17, 2018

Workout:  Back Squat 10 - 10 - 10 - 10 Reps   Accessory:  100 Seated Banded Hamstring Curls

Wednesday, May 16, 2018

Workout:  Complete As Many Rounds As Possible in 12 Minutes of: 20 GHD sit-ups 10 Left-Arm Overhead Walking Lunges (55, 35) 10 Right-Arm Overhead Walking Lunges (55, 35) Accessory:  2 Minutes Cobra Stretch

Tuesday, May 15, 2018

Workout:  Complete As Many Rounds As Possible in 20 Minutes of: 25 Burpees 15 Body-Weight Front Squats Accessory:  5 Minutes Bike or Row

Monday, May 14, 2018

Workout:  Shoulder Press 1 - 1 - 1 - 1 - 1 Reps Push Press 1 - 1 - 1 - 1 - 1 Reps Push Jerk 1 - 1 - 1 - 1 - 1 Reps Accessory:  Banded Shoulder Distraction

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