Monthly Archives: February 2016

“The Seven” 7 Rounds for time: 7 Handstand Push-Ups 7 Thrusters @135/95 7 Knee to Elbow 7 Deadlift @ 245/170 7 Burpees 7 Kettlebell Swing @72/53 7 Pull-Ups 30 Minute time cap.

5×5 Bench Press (as heavy as possible.) – 10 minutes. Then for time: 30-20-10 WallBalls 20/14 @ 10/9′ Dragon Flys

12 Minutes EMOM of: Odd-2 Rope Climbs Even-12 Deadlift 135/95 50 Burpee penalty if you do not make all 12 rounds 🙂

For Time: 15-12-9 Thruster 135/95 Power Clean 135/95 Overhead Squat 135/95 17 Minute time cap.

Athletes, we have our lost and found table up at the box again. their is a ton of stuff on it. If you are missing something check the table it might be there. 5-3-3-1-1-1 Back Squat (Work to 85% of 1RM) – 15 Minutes. Then: 8 Min. AMRAP 5 Bulgarian Lunges 95/65 10 Box Jumps 24/20 […]

WOD: 3 Rounds for total reps: 0:00-2:00- 200m Run, Burpees w/remaining time 2:00-3:00- Push Press 75/55 3:00-4:00- Pull-ups 4:00-5:00- Front Squat 75/55 Rest 2 Mins. Score is total reps.

WOD: 0:00-10:00 “Isabel” (30 Snatches @135/95) AMRAP of Double Unders w/ Remaining Time 10:00-20:00 “Grace” (30 Clean and Jerk @135/95) AMRAP of Double Unders w/ Remaining Time Score= Total Double Unders. Note: scale to a weight that you are able to complete both WODs. Check your ego at the door. If you do not complete […]

WOD: 3×5 Strict Press (8 Minutes) Then 3 Rounds for time of: 15 Supine Ring Rows 10 Floor Press 155/110 5 Bar Muscle-Ups 12 Minute time cap.

Athletes, Monday at 5pm is the deadline to registration for the CrossFit Open. If you are on the fence, just take the step and sign up. You will not regret it. If you do decide to register, make sure you get this weeks WOD judged on Sunday and a score submitted as well. Don’t wait […]