hang power clean

CrossFit WOD -180915

Nikki and Rob celebrating their victories.   Sat Partner WOD 5 RFT (each) 12 Deadlift (155/110) 9 Hang Power Clean (155/110) 60 DUs 1 Legless Rope Climb (15′) *IGYG full rounds   “Definiteness of purpose is the starting point of… Read more »

CrossFit WOD – 180903

****Reminder only 8 AM and 9:30AM classes for Monday ****   Partner WOD For Time 100 Hang Power Cleans (135/115) 5 HSPU* 10 Pistols* 15 Pull ups **Partner one starts on HPC, when fails Partner 2 starts with movements and ends with… Read more »

CrossFit WOD- 180516

“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.   “DT” 5RFT 12 DL (155/105) 9 HPCL 6 Push… Read more »

CrossFit WOD- 180511

We have some amazing nurses among us. Today we have 3 more pictured: Kristina, Chris, and Patty. Proud of all our hardworking nurses!   Strength E2MOM x 6 PC HPC HSQCL Jerk   THEN AMRAP7 Rope Climbs   “A Nurse… Read more »

CrossFit WOD- 180125

Tony & Scott twinning up the warm up on Saturday.   E2MOMx 7 1 Power Clean 1 Hang Power Clean 1 SQ Clean 1 Jerk   “Make each day your masterpiece.” – John Wooden

CrossFit WOD – 170630

Skip on in for some running today.   MetCon For Time 200m Run 20 Power Jerk (115/80) 200m Run 20 Pull-ups 200m Run 20 Hang Power Clean (115/80) 200m Run 20 Pull-ups *10 min Cap     “Find a group… Read more »

CrossFit WOD – 160815

Lift heavy.  Lift often.  Eat a lot.   WL   5 Sets 1 Squat Clean + 4 Front Squats   *AHAP *2min rest b/n rounds   Skill   Pick a Skill and Work on it   Keeping it heavy…

CrossFit WOD – 160519

Some cleans in an ascending weight ladder and descending rep scheme.  Let’s have some fun today and earn your heavy weight, as they say!   MetCon For Time 10 Squat Cleans (135/95) 8 Squat Cleans (155/110) 6 Squat Cleans (185/130) 4 Squat… Read more »