CrossFit WOD -180308

Jon getting in some hollow rocks.   Strength Day 3RM Power Clean **30 DUs between each attempt Then 3x ME Pull-ups **15 Hollow Rocks between each set   “Even if you’re on the right track, you’ll get run over if… Read more »

CrossFit WOD – 170613

Doing some max power cleans today.   Strength 3RM Power Clean *score is weight ** 30 DU btn all attempts   “Keep your fears to yourself, but share your courage with others.” Robert Louis Stevenson  

CrossFit WOD – 170505

Jon will leave no stone unturned. He just likes to lift.   Strength 3RM C&J *10  mins to find   MetCon E3MOM X 6 5 Hang Power Cleans 12-20 PU     “You may have to fight a battle more… Read more »

CrossFit WOD – 161230

Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions!   WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between)  … Read more »

CrossFit WOD – 161202

Lift some heavy weight for ‘Merica!   WL 15-20min to Find 3RM TNG Power Cleans   MetCon 10min AMRAP 20 Wallballs (20/14) 15 T2B 10 Power Cleans (135/95)   Ending the year with an entire month of strength work!

CrossFit WOD – 160811

Channel that inner weightlifter, Jenn!   Don’t forget: This weekend we have an Overhead Squat Clinic and we are going to be focusing entirely on the ankles and what role they play in good squat position/mechanics.   Your takeaway for the day… Read more »

CrossFit WOD – 160330

Stephanie is getting better every single day and we couldn’t be more excited about it!   WL 15-20min to Find 3RM Jerk   MetCon 3 RFR 0:00-1:00 Russian Swings (24/16) 1:01-2:00 Pushups 2:01-3:00 Pullups 3:01-4:00 Rest   *Score is total… Read more »

CrossFit WOD – 160129

Recap of “Gong” and onto some overhead squats and burpees.   Strength/Skill 15-20min to Find 3RM OHS   MetCon For Time 10-8-6-4-2 OHS (95/65) 2-4-6-8-10 Bar Over Burpees   Similar but different with the burpees.  Yep.