Monthly Archives: February 2016

2.29.16 WOD

Athletes, two things. First please do not forget to submit your 16.1 Open WOD scores on the CrossFit.games.com site. They must be submitted before Monday at 5pm. Second. We are SO excited to announce a partnership with Paleo Nick to bring you fully-cooked Paleo and Zone-friendly meals! They are offering us an awesome sampler pack that consists […]

3.1.16 WOD

Athletes, we just want to say congrats to all the athletes who completed the Crossfit Open workout 16.1. We are very excited to announce that we have 79 athletes doing the Open this year. More then last year, which is amazing to see our box grow and our open roster grow. Thank you to all […]

2.12.16 WOD

WOD: 6 Rounds- Every 3 minutes complete 5 Back Squat (start at 60% and work up to AHAP for 5 reps) 20m Seated Sled Pull 136/96 Your score is heaviest weight lifted.

2.11.16 WOD

Open WOD 15.1: 9 Minute AMRAP of: 15 Toes To Bar 10 Deadlifts 115/75 5 Snatches 115/75 Then 6 Minutes to establish a 1 rep max clean & jerk. Your 6 minutes starts right after your 9 minute AMRAP.

2.2.16 WOD

For time: 10-8-6-4-2 Deadlift 315/220 Burpee Box Jump-Over 24/20

2.3.2016 WOD

14.4 Open WOD: 14 Minute Amrap of: 60 Calorie row 50 Toe To Bar 40 WallBall 20/14 @ 10/9′ 30 Power Cleans 135/95 20 Muscle-Up

2.4.2016 WOD

14.2 Open WOD: Every 3:00 for as long as possible: 0-3: 2 Rounds 10 Overhead Squat/ 10 Chest to Bar Pullup 3-6: 2 Rounds 12 Overhead Squat/ 12 Chest to Bar Pullup 6-9: 2 Rounds 14 Overhead Squat/ 14 Chest to Bar Pullups Continue adding 2 repetitions to each movement every time you advance to […]

2.5.16 WOD

WOD: 5 Rounds 3:00 AMRAP – 1:00 Rest. 3 Front Squats 185/130 (no rack) 6 Over the Bar Burpee 9 Thruster 75/55 Redline. Rest. Repeat. Your score is total rounds completed.

2.8.16 WOD

WOD: 3 Rounds – 5 Min AMRAP, 2 Min Rest. 5 Deadlift 5 Power Clean 5 Front Squat 5 Shoulder to Overhead 5 Backsquat 115/80 Redline. Rest. Repeat. Score is total rounds completed.

2.9.16 WOD

Athletes, just a reminder so that you do not forget to sign up for the CrossFit Open. This is a great way to find your next gear while in a WOD and also to see where you stack up. Don’t forget that their is a scaled division. Here is an Open WOD so that you […]