1/31 Skill: Max five rep back squat & shoulder press WOD: CrossFit Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24″...
Open for business! Normal business hours starting this evening. Skill: Pull-ups. Kipping practice and weighted strict pull-ups WOD: 50 Wall balls 20/14 50 Lateral barbell burpees 50 Pull-ups
Snow Day: Hey guys traffic is still crazy and the roads are still iced over. The gym will be closed today, 1/29/14. We’ll keep you posted this evening about the morning.
Weather: We’ll see how the weather progresses over the next two hours to let you know about possible class cancellations today and tomorrow. (7 minutes of burpees can always be done from home)
1/28 WOD Power clean and jerk 5 sets of 2 power cleans, 2 jerks and one power clean and jerk @ 75% 1RM. WOD: Chip, chip, chippin away. Scored by total reps completed. In 3 minutes: Row 500 meters max rep power cleans 135/95 Rest 2 minutes In 4 minutes: Row 500 meters...
Skill Find a 5 rep max Deadlift WOD 5 RNDS 5 Deadlift 225/155 10 toe to bar 15 kb swings 53/35
1/20 Skill Take 20 minutes to work to a 10 rep deadlift max WOD Diane 21-15-9 Deadlift 225/155 HSPU
1/17 WOD Partner WOD. 1,000 meter row 100 double unders 50 box jumps 24/20 50 Kettlebell swings 53/35 One partner works on an exercise at a time, while the other holds a plank position. The partner not in the plank position can only work while the other partner is up...
1/15 WOD WOD: Cindy 20 Minute AMRAP 5 pull-ups 10 push-ups 15 squats Take the remainder of the hour to stretch, roll and work on mobility. Our new years resolution is to be the best squatting gym in the world! Okay, a slight over embellishment, but seriously we want...
1/14 WOD Skill: EXCEL! Yep, one mile run, for time. WOD: Tabata, 20 seconds on 10 seconds off, 8 rounds. Kettlebell swings 53/35 Wall Balls 20/14 GHD Sit-ups Hip extensions Kettlebell walking lunges, one KB in each hand....
