April 28, 2018 REMINDER: We are going to Pins Mechanical Company (Dublin location) to play some games, have some food & drinks, and just get together outside the gym. Meet up there around 2:00. Bring friends and family. Partner WOD Teams of 2 complete the following for time: 25 Synchronized Burpees 100 Alternating Dumbbell Snatches...Read More
April 27, 2018 Strength: Deadlifts 5 x 5 Axle Bar Deadlifts *Progressive loading Metcon: “Hawley” 10 Back Squats (1.5 x Bodyweight) 20 Front Squats (Bodyweight) 30 Overhead Squats (3/4 x Bodyweight) 40 Air Squats *If unable to perform the squats at the Rx weight, choose moderate to weights that you are able to perform multiple...Read More
April 25, 2018 Gymnastic Skills: 10 min AMRAP 1 Rope Climb (15′) 15 Air Squats 7 Ring Dips 15 Air Squats *Increase Ring Dips by 1 rep each round. Metcon: Hero WOD “Abatte” 1 mile Run 21 Clean & Jerks (155/105) 800m Run 21 Clean & Jerks (155/105) 1 mile Run COMPETITIVE CROSSFIT CLASS –...Read More
April 24, 2018 Metcon: (For time) 500m Row then, 3 Rounds of: 15 Box Jumps (24″/20″) 15 Handstand Push ups 15 Toes-to-Bar then, 500m Row Core/Midline: Tabata: Star Sit ups during the :20 Low Plank Hold during the :10Read More
April 23, 2018 Strength: Squat Cleans 3 sets of: 3 Squat Cleans @ 70% 2 Squat Cleans @ 80% 1 Squat Clean @ 90% *Complete the 3-2-1 at the above %’s, then start back over at 3 for sets #2 and 3. These Do Not have to be Touch and Go. You can drop and...Read More
