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WOD – Wednesday – 09/03/14

WOD – Wednesday – 09/03/14

  A) Build to a Heavy Set: (12 Minute time cap) Snatch + Hang Snatch. (2 Second pause at the knee on the snatch) B) AMRAP 6: – 15 STO 135/95 – 15 Box Jumps 24/20 (Games Std AND Step Down) – 30 Double Unders (Scale to […]

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WOD – Tuesday – 09/02/14

WOD – Tuesday – 09/02/14

A) Front Squat 10-8-6-4-2-2-2 Post load for heavy double. Add weight each set.    Suggested % for each set: 50%, 55, 65, 75, 85, 90, 94+ B) AMRAP 8 7 Squat Cleans 135/95 20 Lateral bar hops. (2 feet take off, 2 feet land.) (scale to Abmat […]

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WOD – Monday (Labor Day) 09/01/14

WOD – Monday (Labor Day) 09/01/14

Classes times are as follows: 8am bootcamp 9am & 10am CrossFit   3 Rounds For Time: 15 pull-ups 20 Burpees 15 Sumo Deadlift High Pulls 53/35 400m Run   *RX+ do C2b and 70/53 on High pulls   ** A barbell can be used for High Pulls […]

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WOD – Friday – 08/29/14

WOD – Friday – 08/29/14

Monday Labor Day Hours: 9 & 10.  (Bootcamp at 8am)   A) Build to max weighted pullup in 10 mins.    if you can not do a strict pullup; EMOM 10 of 5-7 ring rows (slowly)     B) 5 RFT: 5 Power Snatch 135/95 7 HSPU […]

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Labor Day Hours

Labor Day Hours

  Our Labor Day schedule (Monday) will be as follows: Bootcamp: 8am CrossFit: 9am & 10am.   See you then!

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WOD – Thursday – 08/28/14

WOD – Thursday – 08/28/14

  A) Overhead Squad (OHS)  5 sets of 3 reps with 3 second pause at bottom.        stay within comfort zone. Do not post load   B) 4 RFT: 400m Run 20 Abmat Sit-ups 50 Double Unders (scale to 100 singles or 30 failed double under attempts) […]

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WOD – Wednesday – 08/27/14

WOD – Wednesday – 08/27/14

A) Shoulder Press: Build to Max Load, then 2 sets of 5 reps @ 75-80%    (no dip-drive. Resist the temptation to push press)     B) ‘Jackie’   (For Time): – Row 1,000 Meters – 50 Thrusters 45/35 – 30 Pull-ups

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WOD – Tuesday – 08/26/14

WOD – Tuesday – 08/26/14

A) Find 1 rep-max power clean in exactly 12 minutes  (coaches set timer. Record loads) REST exactly 2 minutes B) AMRAP 8: Max Rep Power Cleans @ 90% of 1RM from Part A C) Cool down with 6-8 Minutes of light rowing or Airdyne + stretch

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WOD – Monday – 08/25/14

WOD – Monday – 08/25/14

A) Back Squats: Build to heavy set of 3 reps. (15 Min time cap)   B) 6 Rounds For Time, or 25 Min AMRAP: Run 400m 10 Burpees 10 KB Swings 53/35 (If you hit 6 rounds, stop and record time. otherwise get as far as you […]

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WOD – Friday – 08/22/14

WOD – Friday – 08/22/14

  A) Front Squat: 10 minutes to build to a heavy triple. (not necessarily a 3rm)     B) For Time: 5 Front Squats 185/135 1 Rope Climb (scale to 1 descending/ascending plank) 200m Run 4 Front Squats 185/135 1 Rope Climb 200m Run 3 Front Squats […]

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