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CrossFit WOD – 190104

Now you’re just showing off with your one arm handstand action, Kristen…   Strength/Skill EMOM x 10 3 Power Snatch (135/95) 3 Overhead Squat (135/95) 2min Rest EMOM x 10 2 Power Snatch (155/110) 2 Overhead Squat (155/110) *This is… Read more »

CrossFit WOD – 181231

I remember this day… intervals on the rower and a buy out of 100 unbroken Russian Swings.  Welp, it felt like that…   Open WOD 13.1 AMRAP 17 40 Burpees 30 Snatches (75/55) 30 Burpees 30 Snatches (135/95) 20 Burpees… Read more »

CrossFit WOD – 181227

Venu has been steadily improving since he’s gotten here.  He won the men’s side of our recent nutrition challenge with his consistency and changes.  Who knows where this guy will go?   “Nasty Girls” (MetCon) 3 RFT 50 Air Squats 7… Read more »

CrossFit WOD- 170516

Jessica flying through a few wallballs.   Skills Pick one or two and work on them   For Time 800m Run 30 Power Snatch (75/55) 400m Run 20 PSn (75/55) 200m Run 10 PSn (75/55) *18min Cap **RX+: 95/65  … Read more »

CrossFit WOD – 170425

This weight belt made the rounds on Saturday during Festivus. Think he’ll re-emerge for some heavy squat snatches today?   E2MOM x24 3 Squat Snatch (Heavy) 30 DU *Score = Weight ** Rx+: TNG SQ SN   “If you really… Read more »

CrossFit WOD – 170424

Time to do some cleaning today.   “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips *8 min cap   “You get in life what you have the courage to ask for.” Nancy D. Solomon

CrossFit WOD – 170422

I think we can all agree, Jessica is a sharer. You can be too with Saturday morning (9am) partner wods. A little you go, I go this week.   For Time 100 Total Thrusters (135/95) 200m Run *Goal is to… Read more »

CrossFit WOD – 170419

Brooke playing catch with the wall during our PR Challenge.  Luckily no wallballs on today’s WOD, just some heavy lifting.   Strength 1RM Squat Clean   7min AMRAP 7 Squat Clean (135/95) 7 HSPU **This is a retest from 1/17/17… Read more »

CrossFit WOD – 170407

Don’t forget about the Mobility clinic Saturday Morning.   Free for members, $10 for guests, we’ll start at 11am.   WL 1rm Squat Snatch   MetCon Tabata (8ea) Power Snatches (75/55) Burpees Over Bar *score = total reps Rx+= 95/65… Read more »

CrossFit WOD – 170322

I’m sure Brian is looking forward to thrusters on Friday just like the rest of us!  Can’t keep this man down!   WL E3MOM x 5 3 Squat Cleans   MetCon 10min AMRAP 15 Wallballs (20/14) 10 T2B   I… Read more »