squat snatch

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 – 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 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 »

CrossFit Partner WOD – 170211

Who wants gainz, anyway…   Partner WOD 20min AMRAP 50 Power Snatches (75/55) 50 DB Stepups on 20″ Box (50/30) 50 Ring Rows *As long as each partner does at least 1 rep of each movement, divide the reps up… Read more »

CrossFit WOD – 170201

With improved fitness comes improved health.  And a host of other really fun and good for you things!   MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »

CrossFit WOD – 170118

Don’t miss out on this chance to make it in here for an entire week for free!   MetCon (last completed 7/19/16) 5 Rounds for Time 5 Power Snatches (135/95) 250m Row* *Can sub 15 burpees if out of rowers *12min… Read more »

CrossFit WOD – 170109

Brant can balance on his hands.  When was the last time you learned something new?   WL EMOM x 10 1 Squat Snatch *+/- 85% of 1RM Squat Snatch   MetCon 6min Clock 1000m Row ME T2B* *Score is total… Read more »

CrossFit WOD – 170104

Strength is empowering.  Knowing you are strong is a wonderful feeling, right Jenn?   WL 15 – 20min to find 1RM Squat Snatch   MetCon 3 Rounds for Total Reps Calorie Row Burpees Rest *1min at each station *Keep track… Read more »

CrossFit WOD – 161214

The rower is waiting for you…   WL EMOM x 10 1 Squat Snatch *Approximately 85% of 1RM   MetCon 2000m Row for Time   Let’s get through hump day with a bit of a time trial on the rower

CrossFit WOD – 161129

Who doesn’t like lifting some heavy weight?  Slamming bars, perhaps?   WL 15-20min to Find 1RM 1 Squat Snatch + 2 Overhead Squats   It’s a great day to be lifting heavy and then relaxing!