Dave getting some toes to bar in! Mobility: CANCELED Weightlifting Front Squat (3 reps @ 32×1 Every 3 min, for 18 min(6 sets)) Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep. Metcon Every...Read More
Cathy working through some deadlifts with last weeks open workout! Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. But NO COACH (Link to Endurance WOD) Split Jerk (Every 2 minutes, for 16 minutes (8 sets)) Set 1 – 3 reps @ 50-60% Set 2 – 3 reps @ 60-70% Set 3 – 2 reps @...Read More
Blake working through some dips! Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 100 Kettlebell Swings (32/24 kg)...Read More
Paige and Caitlin trying to figure out whats going on with Kayla Boot Camp: 8 & 9 a.m Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10-12 a.m. March 2017 Pull Up Challenge Day # 25 3 Sets: 90 Seconds of Plank HoldsRead More
Christie won the Rx’d Division, Matt N. won the scaled and Rachel V. won the most improved!! Come get your prizes Matt and Rachel! CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap March 2017 Pull Up Challenge Day #24 Set of Max...Read More
Matt with an awesome lock out position. Crossfit Kids: 4:30 p.m Crossfit Endurance: 5:30 (Link to Crossfit Endurance WOD) Weightlifting Push Press x 1 rep (every 90 seconds, 18 minutes (12 sets)) Build over the course of the 12 sets to today’s heavy Metcon Row 1000 Meters 50 Shoulder to Overhead (115/75 lbs) Accessory Work...Read More
Mobility: 10 a.m. Teamwork makes the dream work. Chris helping out on partner T-spine stretch Metcon Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Toes to Bar Note times for each set, and add them for total working time. Accessory Work 2 Rounds: Hawaiian...Read More
Jeff at the 6 a.m. getting after some pull ups and ground to over head. Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. (Link to the Endurance Workout) Weightlifting Power Clean + Split Jerk (Every 2 minutes, 20 minutes (10 sets)) Build over the course of the 10 sets to today’s heavy. Metcon Every 5...Read More
Tyler with some Table Top stretching loosing up those shoulders. Metcon Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Minutes 3-4, 9-10 & 15-16:...Read More
