oly lifting

CrossFit WOD- 180712

Marla working through her power snatches a couple weeks ago.   Strength 1RM Sq Snatch   Tabata Power Snatch (75/55) *Score= total reps   “The best preparation for tomorrow is doing your best today. ” -H. Jackson Brown, Jr.

CrossFit WOD- 180526

Nothing like having your other half volunteer you for a bingo square…   For Time Partner WOD 3 Mile Bike 30 Power Cleans (135/95) 30 T2B 30 Power Snatch (135/95) 3 Mile Bike   “Never say never, because limits, like… 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- 180403

Andy working for a ring muscle up during the open last month.     Strength 1RM Squat Snatch *15-20mins   Then AMRAP7 Burpee MU (ring or bar) *Mod: 5 burpees + 5 Pull ups   “Successful people have fear, successful people… Read more »

CrossFit WOD – 180315

Andy doing some kipping work before 18.3.   5RM Hang Squat Snatch *Score is weight (unbroken) Then Gymnastics Skill work   “The secret of getting ahead is getting started.” -Mark Twain  

CrossFit WOD -180313

Brooke focused on her win during 18.3.   E30S x 12 1 Squat Snatch **Rx+: 85%, Rx: 75%, Sx: 65% Then 3xME Pullups & Ring Dips   “It does not matter how slowly you go as long as you do… Read more »

CrossFit WOD- 180109

Jon knocking out hollow rocks this past weekend.   1 RM Squat Snatch Then buy out: 100 Hollow Rocks   “Winning isn’t everything, but wanting to win is.” – Vince Lombardi

CrossFit WOD – 180102

Day two of the New Year= great day to lift.    EMOMx15 3 Squat C&J (155/110) *Score= weight   “It’s hard to beat a person who never gives up.” – Babe Ruth

CrossFit WOD – 171019

Nick & Scott during the partner competition on Sat. Each working for just one more wb or one more cal toward the total. Way to go guys!   Strength 1 RM Clean & Jerk Buy out 3mins Hardstyle Plank  … Read more »

CrossFit WOD – 171018

Not good at a lift, or movement? Best thing to do is come in on those days to work on them.   EMOM x 10 3 Squat Snatches (135/95) Rx+: 155/110   “You can motivate by fear, and you can… Read more »