December 18, 2019 Odd Object Work: 2-3 Rounds (20:00 Running Clock) 200ft Kettlebell Carry* 200ft Sandbag/Stone Carry 200ft Bear Crawl Sled Drag *Round 1: Farmer Carry Round 2: Double Front Rack Carry Round 3: Double Overhead Carry Strength: Squat Snatch Wave Wave #1: 1-1-1-1-1 (65%-70%-75%-80%-85%) Wave #2: 1-1-1-1-1 (70%-75%-80%-85%-90%) Wave #3: 1-1-1-1-1 (75%-80%-85%-90%-90%+) *Complete each...Read More

December 17, 2019 Metcon: Every 4:00 x 5 Rounds 15/12 Calorie Bike 12 Bar Facing Burpees 9 Shoulder to Overhead (155/105) Accessory Work: 10:00 – 15:00 of: Peg Board Practice/Peg Board Pull ups AND Core Work HAPPY BIRTHDAY to CrossFit member, Tina Goble.  Have a GREAT DAY!!!Read More

December 16, 2019 Metcon: 3 Rounds for time: 30 Wall Balls (20/14) 20/16 Calorie Row 10 Ring Muscle ups (15 Ring Dips) *Complete on a 2:00 ON/1:00 OFF clock. Strength: Back Squat 4 x 3 @ 75% Rest as needed between sets.Read More

December 15, 2019 Rest Day. HAPPY BIRTHDAY to CrossFit member, Brian Jones.  Hope you have a GREAT DAY!!!Read More

December 14, 2019 Team WOD In teams of 3 complete: 100 Double Unders 90 Calorie Row 80 Deficit Plate Push ups 70 Box Jump Overs (24″/20″) 60 Dumbbell Snatches (50/35) 50ft OH Walking Plate Lunges – each team member (45/35) 60 Dumbbell Snatches 70 Box Jump Overs 80 Deficit Plate Push ups 90 Calorie Row...Read More

December 13, 2019 Strength: Clean Complex Every 1:30 x 7 Rounds: 1 Power Clean + 2 Squat Cleans *Build to a Heavy Complex over the 7 Rounds. Metcon: 12 minute AMRAP 1 Round of “Mary” 1 Round of “DT” (155/105) *Round of “Mary” = 5 Handstand Push ups + 10 Pistol Squats + 15 Pull...Read More

December 12, 2019 Metcon: 20:00 AMRAP of: 7 Power Snatches* 7 Burpees to 6″ 12/9 Calorie Assault Bike *Increase weight every 2 Rounds: Rounds 1-2: 95/65 Rounds 3-4: 115/75 Rounds 5-6: 135/95 Rounds 7-8: 155/105 Rounds 9-10: 185/125 Accessory Work: If time permitsRead More