2.15.16 WOD
February 14, 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.
"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.
2.12.16 WOD
February 11, 2016WOD: 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
February 10, 2016Open 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.
2.10.16 WOD
February 9, 2016WOD: 3 Rounds for time of: 400m Run 20 Kettlebell Swing 53/35 15 Pull-Up 10 Handstand Push-Up 16 Minute time cap.
2.9.16 WOD
February 8, 2016Athletes, 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 can see how it is being scaled. The link to register is below. Open Registration WOD 15.3: 14 Minute AMRAP of: 7 Muscle-up 50 WallBall 20/14 @ 10/9' 100 Double Under Scaled Division: 14 Minu
2.8.16 WOD
February 7, 2016WOD: 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.
2.5.16 WOD
February 4, 2016WOD: 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.
2.4.2016 WOD
February 3, 201614.2 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 the next 3 minute round. The weight for the Overhead Squat is 95/65.
2.3.2016 WOD
February 2, 201614.4 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
