Monthly Archives: February 2017

  Warm up 500m row 2 rds 50 singles 10 shoulder presses 45/35 10 good mornings 10 bar kips WOD Strength Establish a heavy complex of 1 power snatch + 1 snatch + 1 ohs Metcon 4 RFT 12 toes … Continue reading →

  Warm up 3 minutes rower or airdyne 2 rounds 100′ high knees :20 squat bottom hold 100′ toy soldiers 5 inch worms 100′ high knee skips 15 air squats WOD Metcon 27-21-18-15 Deadlifts 155/115 Wall balls 20/14  

  Warm up 400m run 2 rds 50 jumping jacks 20 toe touches w/trunk twist 15 air squats 10 bar kips WOD Strength Establish a heavy complex of 1 power clean + 3 front squats + 1 jerk Metcon 3 … Continue reading →

    WOD Metcon CrossFit Games Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 … Continue reading →

  There will not be a 6:30pm CF class tomorrow.  Come join us and watch The CrossFit Games Open live announcement for 17.1 at 7pm   Warm up 100′ high knees 100′ toy soldiers 100′ high knee skips 100′ butt … Continue reading →

  Warm up 3 minutes rower or airdyne 2 rds 20 toe touches with trunk twist :20 couch stretch 10 ohs 45/35 :20 squat bottom hold 10 btn push presses WOD Strength/Skill Establish a heavy complex of power snatch + … Continue reading →

  Warm up 2 rds 2oom run 50 ft bear crawl 20 air squats 15 push ups WOD Strength Bench press 5×3 start at 70% and climb if possible Metcon 3 RFT 400m run 10 db/kb power snatches (alternate 1/1) … Continue reading →

  Warm up 3 minutes rower or airdyne 3 rds 30 jumping jacks 20 toe touches with trunk twist 10 front squats 45/35 10 shoulder presses 10 bar kips WOD Strength/Skill Establish a heavy complex of power clean + hang … Continue reading →

  Warm up 2 rds 250m row 50 jumping jacks 10 front squats 45/35 10 push press 10 push ups WOD Metcon 7 RFT 7 thrusters 115/85 7 bar facing burpees

  Warm up 3 rds 10 calories airdyne 15 jump squats 20 second squat bottom hold 20 toe touches w/trunk twist WOD Strength/Skill OHS 5X3 @ 75% Metcon 4 RFT 12 toes to bar 12 power snatches 95/65 12 box … Continue reading →