WOD

Tuesday, December 5, 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...

Monday, December 4, 2017

Workout: Complete as many rounds as possible in 15 minutes of: 21 V-Ups 14 Single Arm Dumbbell Push Jerks Use a single, heavy dumbbell and alternate arms each rep. Accessory: Accumulate 3 minutes hanging from the pull-up...

Saturday, December 2, 2017

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

Friday, December 1, 2017

Workout: Complete as many rounds as possible in 10 minutes of: 10 Handstand Push-Ups Front Rack Walking Lunges, 15 steps (95, 65) Accessory: 3x1:00 Plank (weighted, if...

Thursday, November 30, 2017

Workout: Three rounds for time of: One minute of back squats (135, 95) Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of power cleans (135, 95) Rest one minute Accessory: Mash out...

Wednesday, November 29, 2017

Workout: Deadlift: 5-5-3-3-3-1-1-1-1 Accessory: 100 Banded Goodmornings The 2017 CrossFit Liftoff This Thursday, November 30th, kicks off the annual CrossFit Games Liftoff. Athletes will have from the 30th until the 4th of December at 5:00pm PST to complete a max...

Monday, November 27, 2017

Workout: For time: 50 Medicine Ball Cleans (20,14) 25 Dumbbell Push Jerks (55, 35) 50 Medicine Ball Cleans (20,14) Accessory: Couch Stretch 2:00 per...

Wednesday, November 22, 2017

Workout: "Tabata Barbell" Tabata Deadlift (185,135) Tabata Hang Power Clean (135, 95) Tabata Front Squat (85,55) Tabata Push press (65, 45) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises....

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