2018 February 10 WOD

Posted: February 9, 2018 in Uncategorized
Metcon

5 Rounds:
1:00 Row for Calories
1:00 Thrusters (95/65)
1:00 25’ Shuttle Runs
1:00 Rest

Extra

3 Rounds For Time:
100-75-50 Double Unders
30-25-20 Kipping Handstand Push-ups

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2018 February 9 WOD

Posted: February 8, 2018 in Uncategorized
Metcon

“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
Compare to August 4, 2017

2018 February 8 WOD

Posted: February 7, 2018 in Uncategorized
Strength

25 minutes to complete:
5×5 Bench Press
With 20 Walking Lunges (72/53 per hand) after each set

Metcon

3 sets of:
8 Single Arm Dumbbell Rows
60 seconds of Hollow Rocks/Holds

2018 February 7 WOD

Posted: February 6, 2018 in Uncategorized
Strength/Skill

15 minutes to build to a heavy 3 Position* Clean
*Hi-hang, Hang, Ground

Metcon

3 RFT
15 Hang Power Cleans (115/80)
15 Bar Facing Burpees

2018 February 6 WOD

Posted: February 5, 2018 in Uncategorized
Metcon

21-15-9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
Compare to February 13, 2017

Skills

Muscle-up Practice.
If you’re proficient at MU, complete:
AMRAP 3
Ring MU
Rest 2:00
AMRAP 2
Ring MU
Rest 1:00
AMRAP 1
Ring MU

2018 February 5 WOD

Posted: February 4, 2018 in Uncategorized
Strength

20 minutes to complete
7×2 of 1 Hang Squat Snatch + 1 Squat Snatch, Climbing
*Do 2 sets of the complex at each weight. Complex is unbroken, but 2 sets are not.

Metcon

4 RFT (15 minute time cap)
60 Double Unders
30/21 Calorie Row
10 Power Snatches (135/95)

2018 February 3 WOD

Posted: February 2, 2018 in Uncategorized
Metcon

Teams of 3
AMRAP 25:
200/150 Calorie Assault Bike (or Row)
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

2018 February 2 WOD

Posted: February 1, 2018 in Uncategorized
Metcon

AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wall Balls (20/14)
50/35 Calorie Row
40 Handstand Push-ups

Extra

Accumulate 2:00 L-sit in parallettes or rings

February CrossFit Anniversaries!

Posted: February 1, 2018 in Uncategorized

Thank you for being awesome! Remember you get a free FitAid the week of your anniversary! Ask any coach.

2018 February 1 WOD

Posted: January 31, 2018 in Uncategorized
Strength

12 minutes to complete
5×3 Sumo Deadlift

Metcon

Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
7/5 Calorie Bike
150′ Shuttle Sprint*
Alternate after a full round is completed.