5.24.16 WOD
May 23, 2016Strength: 10 Minutes to establish a 1RM Power Snatch. WOD: 3 Rounds For Time 7 Power Snatch@ 135/95 7 Overhead Squat@135/95 400 Meter Run
Strength: 10 Minutes to establish a 1RM Power Snatch. WOD: 3 Rounds For Time 7 Power Snatch@ 135/95 7 Overhead Squat@135/95 400 Meter Run
5.23.15 WOD
May 22, 2016Strength: Max Reps Strict Pull-up Rest 2 Minutes. Max Reps Kipping Pull-up WOD : 20 Min. AMRAP Ascending ladder (As high as possible) 1-2-3-4-5-6..... Handstand Push-ups Chest to Bar Pull-up Box Jump@24"/20"
5.19.16 WOD
May 18, 2016Partner WOD: For Combined Reps. 00:00-3:00 Cash-In: Max Reps Unbroken Wall-Balls@20/14 3:00-11:00 AMRAP: Partner 1: 200m Run Partner 2: Max Reps Kettle Bell Swing @72/53 11:00-12:00 - Rest 12:00 - Cash-Out: Max Reps Unbroken Wall-Balls@20/14 *On cash-in and cash-out each partner gets 1 attempt to get as many unbroken wall-balls as possible. As soon as the athlete breaks on the cash-in, they will rest until the 3:00 mark when the AMRAP begins.
5.18.16 WOD
May 17, 2016WOD: 3 Rounds For Total Reps 1 Minute Max Effort Stations 1: Burpees 2: Power Snatch@75/55 3: Box Jump@24/20 4: Push Press@75/55 5: Toe-to-Bar 1 Minute Rest.
5.17.16 WOD
May 16, 2016WOD: 2016 Regionals event 7 21 Thrusters@95/65 3 Legless rope climbs@9' 15 Thrusters@95/65 2 Legless rope climbs@9' 9 Thrusters@95/65 1 Legless rope climb@9' 6 minute cap for elite athletes.
5.13.16 WOD
May 12, 2016Strength: 15 Minutes to establish 1RM Bench Press WOD: For time 100ft Walking lunge 50 Air Squat 100ft Walking lunge 40 Push-up 100ft Walking lunge 30 Toe to bar 100ft Walking lunge 20 Chest to bar pull-up 100ft Walking lunge 10 Handstand Push-up (Beginners scale HSPU with seated shoulder press) 20 minute time cap.
5.12.16 WOD
May 11, 2016Strength: 15 Minutes to establish 1RM Deadlift WOD: For Time 20 Thrusters@95/65 20 Sumo deadlift high-pull@95/65 20 Push jerk@95/65 20 Overhead squat@95/65 20 Front squat@95/65 4 Burpees every minute on the minute, including the beginning of the WOD.
5.11.16 WOD
May 10, 2016Athletes, just a heads up so you can mark your calendars, the box will be closed all day Friday May 20th and Saturday May 21st so our coaches can attend the 2016 CrossFit Regionals in Portland, along with several of our members! We would love for you to join us to cheer on our amazing Aaron Carlson and former member Jeff Hagner as they compete and try to secure a spot to the 2016 CrossFit Games in July. It is always such an inspiring and fantasti
5.10.16 WOD
May 9, 2016Strength: 15 Minutes to establish 1RM Strict Press. WOD: 16 Minute alternating EMOM 1- 150m Sprint 2- 1 Round of "Cindy" (5 Pull-up,10 Push-up, 15 Squat) *If you are unable to complete 1 round of Cindy in 1 minute, scale to 3/6/9
