Fun with friends! Celebrating the upcoming union of Jana and Doug! Skill/Speed: Perform 4 rounds, 30 seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′ …then 4 rounds, 15 seconds work/30 seconds rest, for max reps of: Pull-ups Conditioning: Complete as many rounds and reps as possible in 7...Read More
Summer is almost upon us. Make sure we are hydrating well throughout the day, everyday. Strength: Snatch Grip Deadlifts 4-4-4-4-4 For max load Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run For Time...Read More
Strength: Find a 1-rep max for the following complex: Squat Snatch to 2 Overhead Squats For max load Conditioning: Run 200m 20 Kettlebell Swings (53/35) 10 Ring Dips 20 Wall-Ball Shots (20/14) @ 10′ 4 rounds for time (20:00 cap) Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey –...Read More
Conditioning: Run 600m, 400m, 200m, 400m, 600m* 20m Overhead Walking Lunges (45/35), 55+(35/25) 30 Slammers (12/8) 55+(10/6) @ 2m 10 Pull-ups 30 Double Unders 20 Wall-Ball Push-ups** 5 rounds for time *On round 1, run 600m; on round 2 run 400m; on round 3, run 200; and so on. **Use a heavy ball as...Read More
Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 9000m …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Double...Read More
Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row* 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *After...Read More
There will be no 0845 class this Friday. Sorry for an inconvenience. Conditioning: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95) For Time...Read More