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16 hours ago

TGIF, 3/22/19

WOD

3 rounds for time of:
15 DB Squat Cleans (50s/35s),
15 Pushups

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1 day ago

Thursday, 3/21/19

WOD

Fight Gone Bad!

3 rounds for max reps of:

Wallball shots (20/14),
Sumo Deadlift High Pulls (75/55),
Box Jumps (20/16),
Push Presses (75/55),
Rowing (calories)
Rest 1 minute

One minute at each movement (5 total min of work). Rest for 1 min, then complete two more rounds. ... See more

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2 days ago
CrossFit - Coaching the Clean and Jerk with Natalie Burgener

Wednesday, 3/20/19

WOD

1RM Clean & Jerk

1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

https://youtu.be/8miqQQJEsO0

Natalie Burgener coaches the clean & jerk.

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3 days ago

Tuesday, 3/19/19

WOD

12 min AMRAP;
10 cal Row,
7 Thrusters (85/55)

See you at the box!

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4 days ago

Happy Monday, 3/18/19

WOD

3 Rounds
7 DB Bench Presses (50/35),
5 Rope Climbs

Rest

Then 1000m Row for time.

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5 days ago

Hero Sunday, 3/17/19

WOD 1:30pm

DT

Five rounds for time of:
12 Deadlifts (155/100),
9 Hang power Cleans (155/100),
6 Push Jerks (155/100)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy ... See more

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6 days ago

Saturday, 3/16/19

WOD 8:00am-11:00am

Open 19.4

For total time:
3 rounds of:
10 snatches (95/65),
12 bar-facing burpees,
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups,
12 bar-facing burpees

Time cap: 12 minutes

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1 week ago

TGIF, 3/15/19

WOD

4 rounds for time of:

4 min max Turkish Get Ups,
Row, 500 m

You choose the weight. Multiply your reps by the weight you choose for your total score.

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1 week ago

Thursday, 3/14/19

Option A:
Pistol WOD

7-6-5-4-3-2-1
Ring Muscle Ups,
Right Leg Pistols,
Left Leg Pistols

Option B:
Lunge WOD
14-12-10-8-6-4-2
Muscle Up Transition,
Right Leg Lunge (1.5/1),
Left Leg Lunge (1.5/1)

Complete all lunges and pistols on your right leg before moving onto your left ... See more

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1 week ago

Wednesday, 3/13/19

WOD

18 min AMRAP:
10 Pull-ups,
15 Push-ups,
20 Squats,
25 Sit-ups,
30 DUs

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