olympic 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 -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 – 171024

We’re proud of all our athletes that step out of the comfort zone to test their abilities. Way to go this weekend Franny, Katie and Chris!   Strength 1RM Squat Snatch Conditioning 500m Row time Trial   “Each of us… Read more »

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 – 170905

Several people stepped up to trying a new skill on Saturday with rope climbs. Kristina was able to nail the foot placement. Way to go!   EMOM x 9 4 Power Snatch (155/110) 4 OHS (155/110)   “The only journey… Read more »

CrossFit WOD – 170808

Here’s a chance to work those deadlifts.   Strength 5×8 Deadlift *3min rest between **score is weight THEN a buy out 100 Pull ups or Ring Rows or 25 Bar Muscle Ups   “Our greatest weakness lies in giving up.”… Read more »

CrossFit WOD – 170720

Time to test that strength to see how much you can Clean & Jerk today.   Strength 1RM Clean & Jerk Then 3min Hardstyle Plank   “I may not be there yet, but I’m closer than I was yesterday.” –Jose… Read more »

CrossFit WOD- 170717

Start your week off right with some heavy lifting. It’s something your future self will be glad you did.   Strength 5X3 Power Jerk *From Rack, 3 min rest between **Score is weight Buy out 3min Total Hollow Bar Hang… Read more »