power clean

CrossFit WOD -171107

A day to lift some weight.   EMOM x 9 3 PC (185/130) 3 FSQ (185/130) 3 PJ (185/130) **Score is weight   “When you choose hope, anything is possible.” – Christopher Reeve  

CrossFit WOD – 170824

No window cleaner needed for today’s cleaning.   Strength EMOM x 9 4 Power Clean (155/110) 4 Jerks (155/110)   *TNG **Weight: Mod heavy *** Rx+: 185/130   “It is precisely the possibility of realizing a dream that makes life… Read more »

CrossFit WOD- 170710

Not quite the same kind of Clean…   “Elizabeth” 21-15-9 Power Clean (135/95) Ring Dip *8min Cap   “Courage doesn’t happen when you have all the answers. It happens when you are ready to face the questions you have been… Read more »

CrossFit WOD – 170706

Is he stretching or floor running? Please take note: Saturday’s (7.8.17)  Rowing and Running clinic is at noon. MetCon 3RFT 400m Run 9 PC (155/110) *14min cap **Rx+: 600m Run    “Strength does not come from physical capacity. It comes… Read more »

CrossFit WOD – 170613

Doing some max power cleans today.   Strength 3RM Power Clean *score is weight ** 30 DU btn all attempts   “Keep your fears to yourself, but share your courage with others.” Robert Louis Stevenson  

CrossFit WOD – 170610

Don’t worry, Chris has a plan.   MetCon For Time (Partner WOD) 40 Power Cleans (135/95) 60 BB FR Rev Lunges (135/95) 80 Pull-ups 2000’ Sled Pull (135/95) *complete reps in any order, only one person working at a time… 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 – 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 – 170126

Kim has been doing a lot of really good work over the holidays!  We’re proud of you, Kim!   MetCon 4 Rounds for Total Reps (Fight Gone Bad style) Power Cleans (95/65) Front Squats (95/65) Double Unders Rest *1min at… Read more »

CrossFit WOD – 170124

Who doesn’t like to do a few pushups?   CrossFit Games Open WOD 13.4 7min AMRAP Clean & Jerk (135/95) T2B *3ea, 6ea, 9ea, etc.   A bit of an ascending ladder with a moderately heavy weight and gymnastics.