12.29.15 WOD
December 28, 2015WOD: 3 Rounds for time of: 10 KB Power Snatches (L) 53/35 5 Bar Muscle-Ups 10 KB Power Snatches (R) 53/35 5 Bar Muscle-Ups 15 Minute time cap.
12.28.15 WOD
December 27, 2015WOD: 16 Minute AMRAP of: 50' Handstand Walk 7 Snatch Grip Deadlifts 225/160 14 HandStand Push-Ups
12.24.15 Holiday WOD
December 23, 201512 Days of Christmas WOD: 1 Squat Clean 185/125 2 Muscle-Ups 3 KB Swings 53/35 4 Burpees 5 Deadlifts 185/125 6 Toes To Bar 7 Push-Ups 8 WallBalls 20/14 @ 10/9' 9 Sit-Ups 10 Jumping Lunges 11 Mountain Climbers (each leg) 12 Clean and Jerks 185/125 Do the following exercises the same way you would sing the Christmas song. I.E. on the first day of Christmas, my coach gave to me, 1 squat clean. On the second day of Christmas, my coach gave to me,
12.23.15 WOD
December 22, 2015WOD: 2 Partner WOD for total reps: 2 Minutes ME Ring Dips 2 Minutes ME Shoulder Press 75/55 3 Minutes ME Toes Through Rings 4 Minutes ME Squats Jumps 4 Minutes ME Sumo Deadlift High pulls 75/55 Note: partners may work at the same time, but may only use one BB and one set of rings .
12.22.15 WOD
December 21, 2015WOD: 2 Partner WOD for time: 40 Medball Cleans, Partner holds plate in active squat 40 Medball Overhead lunges, Partner holds plate in bottom of lunge 40 Sit Ups, Partner holds plate above chest in hollow 40 Medball Slams, Partner holds plate overhead 40 Burpees over medball, Partner holds the push-up position (plank) plate on back Note: both partners must complete each movement before moving on. Partner 1 must finish all their reps before the pa
12.21.15 WOD
December 20, 2015Don't forget, tomorrow is the last day we are taking donations to help out families in need this holiday! Athletes, we are collecting items for families in need this holiday season! In the past we have adopted 2 or 3 families and traditionally, those families receive more than any other because of your generous donations. This year, they have asked that we contribute to a general need and bring in items that can be dispersed to multiple famil
12.18.15 WOD
December 17, 2015WOD: 3 Rounds for time of: 10 Clean and Jerks 135/95 50 Wallballs 20/14 @ 10/9'
12.17.15 WOD
December 16, 2015Athletes, we are collecting items for families in need this holiday season! In the past we have adopted 2 or 3 families and traditionally, those families receive more than any other because of your generous donations. This year, they have asked that we contribute to a general need and bring in items that can be dispersed to multiple families. You all go so above and beyond that we will be able to bless many, many more families this year. We will
12.16.15 WOD
December 15, 2015Amazon is offering 25% off any print book right now, which makes this a great time to pick up a Paleo cookbook or inspiring book for your favorite CrossFitter! Use promo code 25OFFBOOK at checkout for your discount. Some of our favorites: Lone Survivor (eyewitness account of Operation Redwing that killed Lt. Michael Murphy (Murph) and several others) - http://amzn.to/1YgN8Rq American Sniper (autobiography of the most lethal sniper in United S
