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190902

The Incredible Hulk!  AMRAP 20 5 Deadlifts (115/75) 5 Hang Power Cleans (115/75) 5 Front Squats (115/75) 5 Push Press (115/75) 5 Back Squats (115/75) **Partner style, IGYG Switch every round**

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CrossFit-190403

MORE Booty GAINZ! and some fun gymnastics skills too!   Strength E3MOM x 6 5ea BB Rev Lunge 5 Ring or BMU *Heavy & braced *All 1 side then all other side (lunge) *Score = weight Optional BuyOut “Midline”

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CrossFit-190116

Build your strength, build your body, build your confidence!   Strength/MetCon AMRAP 3 X 5 5 DL (135/95) 6 PCl (135/95) 7 BSQ (135/95) *FSQ if can’t BSQ *Retest from 10/2/18 Optional Buy Out “Dat Pump Do”

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CrossFit WOD – 190103

Nikki is no stranger to heavy weights   MetCon 21-15-9 Calorie Assault Bike SDHP (75/55)   Optional Buy Out “Bodybuilding”   Look forward to our up and coming Nutrition Accountability Program and big things in 2019!

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CrossFit Partner WOD – 181222

We had a full conversation on whether or not Ian should be wearing shorts over this or not.  You can see what we decided…   Partner WOD (MetCon) 50 Calorie Assault Bike Then, 4 Rounds 15 Hang Power Snatch (135/95) 15 Overhead Squats (135/95) Then, 50 Calorie Assault Bike  

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CrossFit WOD – 181215

12Days Of X-Mas For Time 1 Rope Climb 2 SqSn (95/65) 3 BMU 4 Burpees 5 HPCL(95/65) 6 DL (95/65) 7 V-ups 8 Push ups 9 Russian Swings (24/16) 10 Thrusters (95/65) 11 C2B 12 Pistols each   Optional Buy Out “Get Ready for Tonight”  

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CrossFit WOD- 180327

The group getting in their Sat morning db thrusters. Today taking on bears…   Strength 5 X Bear Complex (1 complex is one of each) 1 PC 1 FSQ 1 Jerk 1 BSQ 1 Jerk *5 min reset between sets   “The way to develop self-confidence is to do the

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CrossFit WOD- 170410

Rudy likes to clean the weights off the floor. He’s helpful like that.   MetCon   EMOM x 20 (Alternating) 1 Min: 3 Squat Clean (205/145) 2nd Min: 8-10 Pull Up ** ** Rx+: 8-10 C2B   Do something today, your future self will thank you for.

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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.

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CrossFit Partner WOD – 170114

How are you planning on spending your iced in fun?  Any ideas…?   MetCon (Partner) 20min AMRAP Part A (10min) P1:  Ring Dip Hold @ The Top* P2:  ME Calorie Row P2:  Ring Dip Hold @ The Top* P1:  ME Calorie Row Then Part B (10min) P1: BB Hold @

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