September 11, 2018 9/11 Tribute WOD “The Twin Towers” For time: 2001m Row or Run 110 Burpees 110 Weighted Step ups (53/35) *If you have a weighted vest or body armor wear it.Read More
September 10, 2018 Strength: Push Jerk 5-5-3-3-1-1 *Start around 65-70% and build to a Heavy Single. Use this as a guide to determine where you are right now so we can use these new numbers as we move forward. Metcon: “CF Open WOD 15.5” For time; 27-21-15-9 reps of: Calorie Row Thrusters (95/65)Read More
September 8, 2018 Partner WOD Teams of 2 complete the following: For time using a :30 interval clock (:30 on/:30 off) 200 Double Unders 50 Hang Power Snatch (115/75) 100 Box Jump Overs (24″/20″) 50 Shoulder to Overhead (115/75) 200 Double Unders *Athletes will alternate working and resting every :30. Athlete 1 will work the...Read More
September 7, 2018 Strength: Upper Body Pump! “It’s a Bro-Session Day – Let’s Get that PUMP ON!” 3 Rounds: (Not for time) 10 Bench Press 15 Single Arm Dumbbell Row (each arm) 20 Seated Barbell Strict Press (on floor, feet out in front) 25 Band Pull Aparts Metcon: (10 min cap) For time: 30 Muscle...Read More
September 6, 2018 Metcon: 10 Rounds of: 6 Power Cleans 12 Front Rack Lunges 6 Bar Facing Burpees *Athletes can choose their own weight: Men: 95-115-135, Women: 65-75-95. You will use the same weight for the Power Cleans and the Front Rack Lunges. Morgan’s Birthday Cash-Out: It’s a Surprise! Happy Birthday to CrossFit member, Morgan...Read More
September 5, 2018 Strength: Overhead Squats Every 1:15 x 5 Rounds 3 Overhead Squats @ 75-80% Metcon: “Nancy” 5 Rounds of: 400m Run 15 Overhead Squats (95/65) GYMNASTICS CLASS at 5:30pm Come get Gym-Nasty with us!Read More
