WOD

Saturday, November 4, 2017

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, November 3, 2017

Workout: "Filthy Fifty" For Time: 50 Box Jumps (24, 20) 50 Jumping Pull-Ups 50 Kettlebell Swings (35) Walking Lunge, 50 steps 50 Knees-to-Elbows 50 Push press (45#) 50 Hip Extensions 50 Wall Ball Shots (20,14) 50 Burpees 50 Double-Unders Time Cap: 35...

Wednesday, November 1, 2017

Workout:  Test a Benchmark -or- Make Up a Missed Workout CF Options Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girls 1RM Lifts or Runs/Rows Accessory: 3x10 pike compressions on...

Tuesday, October 31, 2017

Workout: 2011 CrossFit Games Regional Workout 4 For Time: 100 Pull-Ups 100 Kettlebell Swings (55,3 5) 100 Double-Unders 100 Overhead Squats (95, 65) Time Cap: 25 Minutes Accessory: Spend 5-10 minutes mashing legs and foam rolling...

Monday, October 30, 2017

Workout: Back Squat: 2-2-2-2-2 5-second Descent + 5-second Pause in the bottom of FIRST rep Accessory: 100...

Thursday, October 26, 2017

Workout: "Nate" Complete as many rounds as possible in twenty minutes of: 2 Muscle-Ups 4 Handstand Push-Ups 8 KettleBell Swings (72,55) Accessory: Spend 5-10 minutes mashing...

Wednesday, October 25, 2017

Workout: Complete as many rounds as possible in 15 minutes of: 15ft Rope Climb, 1 ascent 10 Ring Dips 20 Wall Ball Shots, (20,14)

Tuesday, October 24, 2017

Workout: Front Squat:1-1-1-1-1 5-second descent + 5-second pause at the bottom Accessory: 3x8 Barbell Hack Squat (as heavy as possible)

Monday, October 23, 2017

Workout: For Time: Row 20 Calories 20 Burpee Box Jump-Over (24, 20) 20 Thruster (115, 75) 20 Chest-to-Bar Pull-Ups 20 Thrusters (115, 75) 20 Burpee Box Jump-Over (24, 20) Row 20 Calories Accessory: Accumulate 50 Hollow...

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