squat snatch

CrossFit WOD- 180517

Marla and Scott taking that extra second to prepare before OH walking lunges last week. Today the breaks are built into the wod every two minutes   AMRAP2/ Rest2 (4 Rounds) 10 SQ Snatch (95/65) ME Burpees over bar **Rx+:… Read more »

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 – 180131

Take a breath and going in 10…9….8…     Open 17.3 3 Rounds C2B Pull ups Squat Snatch *6, 6 @ 95/65 7, 5 @135/95 8, 4 @ 185/135 9, 3 @ 225/155 10, 2 @ 245/175 11, 1 @… Read more »

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 – 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 – 170823

Have you gotten to meet Amanda before? She will be here today to meet and challenge you.   MetCon “Amanda” 9-7-5 Muscle up (rings) Squat Snatch (135/95)   “Storms make oaks take roots.” – Proverb

CrossFit WOD – 170802

Andy M getting in some strength work.   Strength EMOMx8 1 Hang Squat Snatch + 2 OH Squats *Score = weight    “You never know what’s around the corner. It could be everything. Or it could be nothing. You keep… Read more »

CrossFit WOD – 170713

Kim working on some single arm dumbbell strength.   MetCon 4RFT 10ea Single Arm DB Squat Snatch (do not alternate) (50/35) 15 Push Ups *10min Cap   “Courage is the discovery that you may not win, and trying when you… Read more »

CrossFit WOD – 170619

Do your ears hang low, do they wobble to and fro?…   Strength EMOM X 20 Squat Snatch *Ascending in weight **Drop 20% if missed & come back up *Score is weight   “It’s easier to do a job right,… Read more »