WOD Thursday March 11th

Yo, we are meeting up at 6:30 this Friday for the first workout of the CrossFit Open. Henry Vs. Evan will be the match up this week. Feel free to bring food and drinks to share. See you there! https://games.crossfit.com/open Warm up: Pvc stuff / Empty bar practice Heaving snatch balance: 5 x 3 repsContinue reading “WOD Thursday March 11th”

WOD Thursday February 4th

Warm up: 3 rounds 10 lunges / 8 ghd sit ups Front rack lunge: 3 x 6 each leg 2. As many rounds as possible in 5 minutes: 10 Calorie effort on a thing 10 Hang power snatches @ 75 / 53 Rest 2 Minutes As many rounds as possible in 5 minutes: 10 CalorieContinue reading “WOD Thursday February 4th”

WOD Wednesday December 30th

Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: Plate ground to overhead x 15 / 10 Tuck jumps / 5 Pullups 12 Rounds for Time: 1 Snatch + 2 Overhead Squats 6 Kneeling Squat Jumps 1 Muscle upContinue reading “WOD Wednesday December 30th”

WOD Monday December 28th

Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses Every 3 Minutes for 5 sets: 1 Overhead squat 3 Front squats 5 Back squats *YouContinue reading “WOD Monday December 28th”

WOD Thursday December 10th

Warm up: 30 jumping jacks / 20 Mountain climbers / 10 tuck jumps Every minute on the minute for 15 Minutes: Minute 1. Swimming frog x 10 Minute 2.Bulgarian split squat x 6 each leg Minute 3. Seated plate press x 15 2. 5 Rounds for time of: 10 Pullups * Round 1 – 8 strict,Continue reading “WOD Thursday December 10th”

WOD Thursday November 19th

Warm up: PVC Pull throughs / Band work / Empty bar work Every 90 seconds x 10 sets: Drop snatch + Heaving snatch balance + Overhead squat 2. On a 16 minute timer: Start with an 800 Meter Run At the 6 minute mark do As many Rounds as possible in 10 minutes of: 6 OverheadContinue reading “WOD Thursday November 19th”

WOD Monday August 24th

Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 25 Overhead squats @ 95 / 63 25 Pullups 25 Overhead squats @ 75 / 53 25 Pullups