oly lifting

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 »

CrossFit WOD – 170912

Brant warming up to his working weights. EMOMx21 3 PC (155/110) 3 FSQ (155/110) 3 Jerk (155/110) *Rx+: 185/130 **If out, rest two rds   “Many of life’s failures are people who did not realize how close they were to… Read more »

CrossFit WOD – 170811

Heather showing us how to get those weights off of the floor. **Be sure to bring some long socks to work on your rope climbing skills.**   Strength 7×1 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat… Read more »

CrossFit WOD – 170807

Gracie getting in a well deserved nap. It’s hard work for her coming up with all these wods.   MetCon For Time 1000m Row 50 T2B 30 Power Snatches (135/95)** **Rx+: Squat Snatches   “If it’s not on your calendar,… Read more »