February 2, 2019 A. 10 minute AMRAP:Team Sled Push + Ski Erg100ft Alternating Sled Push*One team member must be on ski erg at all times. B. Partner WODFor Time:75 Hand-Release Push ups50 Deadlifts (205/145)25 Burpee Wall Overs 50 Back Squats (205/145) – Partner holds 2 Kettlebells (53/35 x 2)25 Burpee Wall Overs50 Deadlifts (205/145)75 Hand-Release...Read More
Strength: Push JerkEstablish a Heavy 2-Rep (from the rack)*15 minutes Metcon:10 minute AMRAP2000/1750m Rowthen in remaining time…AMRAP: Devil Presses (50/35 x 2) Happy Birthday to CrossFit member, Trint Hatt. Have a great day!Read More
January 31, 2019 Metcon:20 minute AMRAP20 Wall Balls (20/14)10 Burpees to 6″ Max set of Muscle ups*Rest 1:00 between rounds.*Sub Pull ups for Muscle ups. Accessory/Skills:2-3 Rounds (NFT)20 Handstand Shoulder Taps15 GHD Sit ups100ft Double Kettlebell Front Rack Carry (53/35 x 2)Read More
January 30, 2019 SCHEDULE ANNOUNCEMENT:There is NO 5:00am CROSSFIT CLASS Tomorrow due to the extreme weather. Try to stay warm out there. Strength: Power SnatchEMOM x 10 Rounds:1 Power Snatch + 1 Hang Power Snatch|*Start around 50-55% and build to a Heavy Complex for the day. Metcon:10 minute AMRAP3 Power Snatch (115/75)3 Calorie Row6 Power...Read More
January 29, 2019 Metcon:Every 4:00 x 5 Rounds8 Burpee Box Jumps (24″/20″)10 Dumbbell Thrusters (50/35 x 2)12/10 Calorie Bike Accessory:2-3 Rounds (NFT)10 Barbell Good Mornings20 Abmat Sit ups:30 Arch HoldRead More
January 28, 2019 Strength: Front SquatEstablish a Heavy set of 5-Reps (from the floor)*Must Clean the weight up first. A Squat Clean will count as the first Front Squat. Metcon: (For time)1 to 10 of: Toes-to-Bar10 to 1 of: Deadlifts (225/155)Read More
