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Saturday February 25, 2017

AMRAP 25
500m row
40 Wallballs 20/14
40 Double Unders
30 Push Jerks 95/65
30 Box Jump Overs 24/20
20 Overhead Squats 95/65
20 Walking Lunge Steps, per leg

By |February 24th, 2017|WOD|Comments Off on Saturday February 25, 2017

Friday February 24, 2017

OPENS 17.1 WORKOUT!!! 

By |February 23rd, 2017|WOD|Comments Off on Friday February 24, 2017

Thursday February 23, 2017

5 Rounds, for max reps:
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Calorie Row
1:00 Rest

By |February 22nd, 2017|WOD|Comments Off on Thursday February 23, 2017

Wednesday February 22, 2017

CrossFit Total
At 0:00, Build to a 1 RM Back Squat
At 15:00, Build to a 1 RM Press
At 25:00, Build to a 1 RM Deadlift

By |February 21st, 2017|WOD|Comments Off on Wednesday February 22, 2017

Tuesday February 21, 2017

TEAM TUESDAY & BRING A FRIEND!!
‘Battle of the Classes. For Time: ‘Deck of Cards’
Hearts: Sit-ups
Clubs: Kettlebell Swings 53#/35#
Diamonds: Burpees
Spades: 10m Shuttle Run

By |February 20th, 2017|WOD|Comments Off on Tuesday February 21, 2017

Monday February 20, 2017

Strength:  Push Press: 3 x 5, across

Accessory: 2 Rounds For Quality
Max L-sit
10 Single-arm Kneeling DB Press (per arm)
15 Side Lying External Rotation (per arm)
20 Face Pull-ups
25 GHD Sit-ups
100′ Single-arm Waiter’s Walk (per arm)

By |February 19th, 2017|WOD|Comments Off on Monday February 20, 2017

Saturday February 18, 2017

WOD
For Time
1500m row
5 Rope Climbs
‘Isabel’
5 Rope Climbs
1500m row

‘Isabel’: 30 Power Snatches 135/95

By |February 17th, 2017|WOD|Comments Off on Saturday February 18, 2017

Friday February 17, 2017

STRENGTH:  
Back Squat:
(1)  Build to a heavy 3
(2) 2 x 3 @ 90% of a
WOD
‘Karen’
For Time: 
150 Wallballs 20/14

By |February 16th, 2017|WOD|Comments Off on Friday February 17, 2017

Thursday February 16, 2017

WOD
For Time: 
3 Rounds
50 Double Unders
15 Toes-to-bar

-rest 4 minutes- 

3 Rounds
50 Double Unders
25 Kettlebell Swings 70/53

By |February 15th, 2017|WOD|Comments Off on Thursday February 16, 2017

Wednesday February 15, 2017

WEIGHTLIFING WEDNESDAY!
For Quality and Load: 10-8-6-4-2
Bench Press
Strict Pull-ups (chest-to-bar, if possible)
Deadlift (re-set or touch-and-go)

By |February 14th, 2017|WOD|Comments Off on Wednesday February 15, 2017

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