oly

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 »

CrossFit WOD – 170321

Can’t be shy about them double unders anymore, eh, Brooke?   BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows   MetCon For Time 50… Read more »

CrossFit Partner WOD – 170311

With all the hard work you guys do during the week, don’t forget to sit back and relax a little bit this weekend!   Partner MetCon 12min AMRAP 2000m Row ME Squat Cleans (135/95) 3min Rest 7min AMRAP 1000m Row… Read more »

CrossFit WOD – 170309

With all those brains, sometimes it gets hard to carry your head around…   WL E3MOM x 5 3 Squat Snatches *Score = Weight   MetCon 21-15-9 Russian Swings (24/16) Ab Mat Situps Down Ups *8min Cap   First, we’re… Read more »