crossfit exercises

CrossFit WOD – 160112

A little pre and post WOD mobility/stability work is ALWAYS in order!  Are you doing that?  Did you know that post workout is a great opportunity to improve those things OR to make yourself tight and sore if you don’t?… Read more »

CrossFit WOD – 160111

I spy, with my little eyes…   WL 15-20min to Find 1RM Power Clean   MetCon 2 RFT of:   21 Power Cleans (95/65) 15 Push Press (95/65) 9 Calorie Row   Heavy and fast!

CrossFit WOD – 160110

Don’t disappoint Chuck.  Get your burpees done.  🙂   MetCon (At Home) For Time: 100 Burpees   Yeah, it’s daunting but you’ll feel so accomplished after you’ve finished it!

CrossFit WOD – 160109

We’ve got an athlete (Megan) heading to the Winter Warrior II competition next week at Offut.  Let’s head out there, support her, and have some fun!   MetCon 10min AMRAP 15 Power Cleans (95/65) 30 DU’s   This looks a little… Read more »

CrossFit WOD – 160107

This is a pretty light weight now, huh, Lisa?!  It’s awesome how strong and fit you’re getting!   WL 8 Rounds on a 1:30 Clock 1 Snatch @ 90%   MetCon 7min AMRAP of: 10 Snatches @ Each Weight  … Read more »

CrossFit WOD – 160106

Looks like Jenn is picking stuff up and putting it back down again.  Awesome!   MetCon 2 Rounds for Time:   HSPU Power Cleans (115/80) T2B BB Front Rack Reverse Lunges (115/80) Lateral Hops Over BB   *30 reps of… Read more »

1RM Front Squat – 160104

Let’s get to rowing and squatting!   This day was last done on October 19, 2015   Strength/Skill 15min to Find 1RM Front Squat   MetCon Tabata Row *Score is total calories

Cleans – 160102

Doin’ some cleans today, eh, Jon?   WL EMOM x 30min 2 Cleans @ 75% (EMOM x 10) 2 Cleans @ 80% (EMOM x 10) 1 Clean @ 85% (EMOM x 10)   Clean city, boys and girls!

Wall Balls – 160101

Throwback to the last, and so far, only time we’ve done “Karen.”  She’ll rear her ugly head, again, at some point…   MetCon (repeated from 10/20/15) For Time: 100 Wall Balls (20/14) *Every time you set the ball down =… Read more »