Football WOD – Feb 14, 2016
Complete 5 rounds for time of: 5 power cleans (75% 1RM) 7 burpee box jumps (24/20") 9 T2B
Daily WOD – Feb 13, 2016
Valentine’s Day Partner WOD In teams of 2 complete: 50 kettlebell swings (53/35#) 50 sit ups 50L/50R walking lunge 50 box jumps (24/20″) 50 push ups 50 wall balls (20/14# to 10′) 50 pull ups…
Daily WOD – Feb 12, 2016
Bench Press 2-2-2-2-2-2 Then 5x10 snatch grip high pulls WOD Notes: Compare to 141115. Community Notes: Happy Birthday Vollmer (Todd)!
Make Up Day – Feb 11, 2016
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are: Complete 3 rounds for time of 60 sit ups, 40 KBS (53/35#), 20 pull…
Daily WOD – Feb 10, 2016
"Open 14.4" AMRAP in 12 minutes of: 60 cal row 50 toes to bar 40 wallballs (20/14# to 10/9') 30 power cleans (135/95#) 20 muscle ups WOD Notes: For the official rules of this workout…
Daily WOD – Feb 9, 2016
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Back squat (155/105#) Burpees Schedule Notes: We are expecting snow tonight. Please check the blog in the morning before driving in. If we need to cancel the 6:15am we…
Daily WOD – Feb 8, 2016
Snatch balance 1-1-1 Then High hang snatch 3-3-3-3-3 WOD Notes: This is a shoulder intensive workout. There are several options for scaling. The immediate options are to swap hang snatches for power or muscle snatches…
Football WOD – Feb 7, 2016
EMOM for 20 minutes of: 3 power cleans (155/95#) 3 front squats (155/95#) 3 push jerks (155/95#) WOD Notes: The not to exceed percentage in this workout is 70% of your max push jerk as…
Daily WOD – Feb 6, 2016
Back squat 1-1-1-1 then Push Jerk 5x5 WOD Notes: Today we'll hit a quick, heavy 1 rep back squat, then spend a bit more time building our upper body strength and speed with 5 sets of…
The CrossFit Open – Registration is Live!
Even if you’re new to CrossFit, chances are you’ve heard of the “Open.” The 2016 CrossFit Open season is upon us!! Read below to learn more about the Open and how you can get involved.…