Daily WOD – May 5, 2017
Complete 3 rounds for time of: 3 rope climbs 15 HPC (135/95#) 30 yd sliders (feet)
Open Gym – May 4, 2017
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Find 1 rep max of the complex: power clean,…
Daily WOD – May 3, 2017
Complete for time: 30 wallballs (30/20# to 10/9') 800m run 30 wallballls (30/20# to 10/9') Community Notes: Happy Birthday Laurie!
Daily WOD – May 2, 2017
Banded Box Squat 10x2 Then 20 knee jump box jumps NFT
Daily WOD – May 1, 2017
"Nate" AMRAP in 20 minutes of: 2 muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes: This is a CrossFit benchmark WOD. Compare to 160624. ICA Benchmarks: We have hand picked 18 benchmarks to…
Football WOD – Apr 30, 2017
Complete for time: 12 thrusters (165/110#, NTE 80% 1RM) 24 toes to bar 9 thrusters 18 toes to bar 6 thrusters 12 toes to bar WOD Notes: Check your 1RM thruster from 170417. Anyone with…
Daily WOD – Apr 29, 2017
Partner Interval AMRAP in 17 minutes of: 10 box jumps 8 power snatches (75/55#) 6 burpees WOD Notes: Partner 1 will complete one full round while partner 2 rests, then switch. Anyone who can't power…
Daily WOD – Apr 28, 2017
Find a 1 rep max of the following complex: Power Clean Hang Power Clean Hang Clean Split Jerk WOD Notes: A barbell complex means you have to complete the entire series of movements before putting…
Open Gym – Apr 27, 2017
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: AMRAP in 12 minutes of: 25 t2b, 50 double…
Daily WOD – Apr 26, 2017
Complete 9-15-21 reps for time of: KB swings (53/35#) KB sumo high pulls (53/35#) Run 400m before each round.