Monthly Archives: February 2017

3.1.17 WOD

| February 28, 2017

WOD: For time 30 Push Jerk 95/65 30 KB Swing 53/35 40 Evil Wheels 40 KB Russian Twist 53/35 50 Deadlifts 185/130 50 Goblet Squat 53/35 18 Minute time cap. Note: only 1 barbell may be used.

2.28.17 WOD

| February 27, 2017

WOD: 2 Rounds for time 10 Push-Ups 10 Double Unders  15 Pull-Ups 15 Double Unders 20 Toes to Bar 20 Double Unders 7 Minute time cap.

2.27.17 WOD

| February 26, 2017

WOD: 13 Minute AMRAP of 15 Handstand Push-Ups 200m Run 10 Front Squats 135/95

2.24.17 OPEN WOD 17.1

| February 23, 2017

Open WOD: 17.1 RX For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box […]

2.23.17 WOD

| February 22, 2017

Reminder about Open WOD 17.1 being released tomorrow at 5pm. We will be streaming it live at the box. Come hang out and ask any questions you might have about the open. Coach Leo WOD: 3 Rounds for time of  400m Run 50 Double Unders 13 Minute time cap.  

2.22.17 WOD

| February 21, 2017

WOD: 10 Minute EMOM of 7 Push Jerks 135/95 7 Deadlifts 225/160

2.21.17 WOD

| February 20, 2017

Athletes, the Crossfit Open begins this week. On Thursday Feb. 23rd, we will be watching the release of Event 17.1 at 5pm, upstairs at the box. You are all more then welcome to come hang out and check it out. We will also be going over how things will work on judging, teams and answer […]

2.2.17 WOD

| February 1, 2017

WOD: “Cinnie” For time 1 Round of Cindy 5 Pull-Ups 10 Push-Ups 15 Squats Followed by 1 Round of Annie Double Unders Sit-Ups Descend the amount of Annie after every round of Cindy. 50-40-30-20-10 until Annie if completed. Call time after the last 10 reps of sit-ups. I.E. 5 Pull-Ups 10 Push-Ups 15 Squats 50 […]

2.3.17 WOD

| February 2, 2017

Open WOD: 13.1 17 Minute AMRAP of: 40 Burpees 75/45 (45/35) pound Snatch, 30 reps 30 Burpees 135/75 (75/55) pound Snatch, 30 reps 20 Burpees 165/100 (100/70) pound Snatch, 30 reps 10 burpees 210/120 (120/85) pound Snatch, as many reps as possible

2.6.17 WOD

| February 5, 2017

WOD: 10-8-6-4-2 for time Ground to Overhead 135/95 Supine Ring Rows Overhead walking lunge steps 135/95 Pistols