WOD Friday 11-15-19

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Lifitng: Find a Heavy Clean Complex of: 1 hang power clean + 1 power clean WOD: “Power Bar” Complete as many rounds as possible in 12 mins of: 9 Hang Power Cleans, 135/95 lbs 12 Push-ups 15 Deadlifts, 135/95 lbs GENERAL The clean is the focus of this two part workout The hang power clean […]

WOD Thursday 11-14-19

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“Climbing Annie” For time: 10 Double Unders 10 AbMat Sit-ups 1 Rope Climb 20 Double Unders 20 AbMat Sit-ups 2 Rope Climbs 30 Double Unders 30 AbMat Sit-ups 3 Rope Climbs 40 Double Unders 40 AbMat Sit-ups 4 Rope Climbs 50 Double Unders 50 AbMat Sit-ups 5 Rope Climbs GENERAL A climbing twist on the […]

WOD Wednesday 11-13-19

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Lifting: Find a heavy single back squat complex of: 1 Pause back squat (*3 sec at bottom) + 1 back squat WOD: “Step Aerobics” 3 rounds for time of: 30 Kettlebell Swings, 53/35 lbs 20/14 Assault Bike Calories 20 Dumbbell Box Step-ups, 50/35 lbs GENERAL We’ll give 15 minutes for the strength piece and 15 […]

CrossFit Open Wrap Up!

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Congrats to everyone for completing the CrossFit Open!! Special Thanks to Jackie and Tim Howard and Christine and Minh Pham for helping put on our end of the open BBQ!!! In the news we are going to order an Open Cup that will have last years winning team name on it and this years… with […]

WOD Tuesday 11-12-19

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“Piggy Back” Teams of 2 12 rounds for time of: 12 Alternating Dumbbell Snatches, 50/35 lbs 12 Lateral Burpee Over Dumbbells 12 x 10 Meter Shuttle Runs, 10 m GENERAL One athlete works at a time in this fast paced partner workout The athlete working will complete all 36 repetitions before switching off to their […]

WOD Monday 11-11-19

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“Jack” Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20 in General: Athletes can choose a weight on the barbell and kettlebell that they are able to complete the 10 reps in 1-2 sets each round during the workout We’re […]