squat snatch

CrossFit WOD – 161111

Happy Veteran’s Day!   Find a veteran.  Thank them.  Find someone who is currently serving.  Thank them. Maybe it’s someone you know.  Perhaps it’s not.  Thank them, anyway.   It is because of these people that we have the ability… Read more »

CrossFit WOD – 161102

How do you do cardio without a treadmill?   Strength/Skill EMOM x 30 1:  30 – 50 DUs 2:  7 TNG Power Snatches (Pick Your Weight) 3:  9 Pullups *Score is weight used for the OTM   Hurry up and… Read more »

CrossFit WOD – 161004

9am is 9:30am today.  Back to regularly scheduled class times after that!   Don’t forget!   WL 15-20min to find 1RM Power Snatch   MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap   Movin’ on up to a… Read more »

CrossFit WOD – 160930

When you see intervals, you should see “go fast and then rest.”   MetCon   4 Rounds of 2min Work and 2min Rest 12 Calorie Row ME Power Snatches (Pick Your Weight) *Like choose your own adventure but with power… Read more »

CrossFit WOD – 160920

Let’s do a little bit of heavy work and move on to something fast…   WL   5×2 Squat Snatch @ 85% of last week *2min rest between sets   MetCon   21-15-9 For Time Calorie Row Burpees   *8min… Read more »

CrossFit WOD – 160831

Ever seen a prettier over head squat than Jason’s, I haven’t!   WL 15 to 20 mins to find 5 RM Hang Squat Snatch   Skill Handstands or Rope or Rings   Because everyone loves to squat…..right?

CrossFit WOD – 160818

Isn’t that right, guys?  Picking up heavy things and throwing them back down again.   WL 5 Sets 2 Power Snatch + 3 Overhead Squat   *For weight *2min rest b/n sets   MetCon 7min AMRAP 15 Power Snatches (75/55)… Read more »

CrossFit WOD – 160805

In traditional CrossFit fashion:  being prepared for the unknown and the unknowable.  In this case, will it rain or will it not?  Where will we be for Free Bootcamp?   Make sure you keep an eye out for any updates [on… Read more »

CrossFit WOD – 160727

Lindsay giving us a great overhead position for her squat snatch!   WL 15-20min to Find 1 RM Squat Snatch   Then 5×2 @ 80% of 1RM Squat Snatch   Give the volume a break today because…

CrossFit WOD – 160719

Waddle the night away!   MetCon 5 RFT   5 Power Snatches (135/95) 250m Row or 200m Shuttle Run (2 x 100m)   *12min Cap