Archives

“Happy Birthday Dan!” – (The rep scheme represents the fact that on 8/18 Dan turns 41.) Group Warm-up/Skill Review – KB swing, one-armed KB swing, KB clean, KB jerk Then, [...]

Todays’ WOD is brought to you by the CrossFit Games Open… As many rounds and reps as possible in 20 minutes of: 5 Power cleans (145/100 lb) 10 Toes to Bar 15 Wall balls (20/14 lb) [...]

We have had several requests to form a “Back to School” 8:30am class, so starting tomorrow put the kidz on the bus and come in and train!

Back by popular demand!!! Complete as FEW rounds as possible in 20 minutes of: Bar Hang – any grip, can change grips during the hang, but must only contact bar with hands. Wall Sit: Quads [...]

Strength: Deadlift   Work up to heavy single, use 80% for WOD. AMRAP 20min 5 Deadlifts at 80% of heavy single 400 Meter Run                 Real strength [...]

“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the [...]

Skill: GHD Sit Up “Hammer Don’t Hurt ‘Em” For time: 10/10 Sledgehammer swings (16lb) 200m Run with sledgehammer 40m Lunges with sledgehammer overhead 15/15 Sledgehammer [...]

Skill Review: Overhead Squat 5rds for time “Betty” 12 Push Press (135-85#) 20 Box Jumps                       “Can I [...]

CrossFit Games Masters Chipper For time: 10 Handstand push-ups 20 Wall ball shots, 20 pound ball to 10′ target 30 Toes-to-bar 40 Power cleans, 135 pounds 50 Burpees 60 Sumo deadlift [...]

“The Chief” Max rounds and reps in 3 minutes of: 3 Power cleans (135/85lb) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. For your score add all rounds and all reps.   [...]