5.28.15

Lindsey

Alt. EMOM 10: Power Cleans, 3 reps Hollow Hold :30 7min AMRAP: RX 5 HSPU 7 T2B 25 DU ADV 5 HSPU (Progressions) 7 K2C 15 DU or 50 DU BEG 5 Pike PU 7 K2H 50 SU  General Shoulder Mobility

5.27.15

Zach

7 Rounds for Time: RX 15 Russian KBS (70/53) 15 Burpees Rest 1 min btw intervals *if set KB down, 10 burpee penalty ADV RKBS (53/35) BEG 15 RKBS (35/26) 10 Burpees Training with Integrity Training with integrity means being consistently asking the best of yourself. Never getting complacent. Executing proper form with light weights […]

5.26.15

IMG_0026

Strength: Shoulder Press 5 x 3 3 Rounds for Time: RX Run 400m 12 Deadlifts (225/155lbs) 21 Box Jumps (24/20″) ADV 175/115lbs 20/16″ BEG Run 200-300m 95/65lbs 12″ Retest 1.5.15 SLOW COOKER CHOCOLATE CHICKEN MOLE INGREDIENTS 2 lbs chicken pieces (breasts and legs work well) bone in, Skin removed salt and pepper 2 tbsp ghee 1 […]

5.25.15

Murph

Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. Scale down reps as needed. Can complete with a partner or team. Weekly WOD Update Show

5.22.15

Nate

4 Rounds for Time: With a partner RX 100 DU Sled Push Down & Back 4x (270/180) Split DU as needed Trade sled pushes after 1 D&B ADV 300 SU Sled Push Down & Back 4x (225/135) Split DU as needed Trade sled pushes after 1 D&B BEG 200 SU Sled Push Down & Back […]

5.21.15

Kristy

Alternating EMOM 10: Back Squat, 3 reps Plank :45 For Time: RX 9-7-5 Power Snatch (135/95lbs) Burpee Box Jumps (30/24) ADV 9-7-5 Power Snatch (95/65lbs) Burpee Box Jumps (24/20) BEG 9-7-5 Power Snatch (45/35lbs) Burpee Box Jumps (16/12) 3 Things CrossFit Teaches You 3. Discipline Discipline is one of those principles that are among one […]

5.20.15

Ronnie

Alternating EMOM 10: Deadlift, 3 reps 10 Russian Twists 3 Rounds, each for time: RX Row 500m 15 Ring Dips 2 min rest btw rounds **score slowest round** ADV Row 500m 15 Bar Dips (Can use assistance) 2 min rest btw rounds BEG Row 500m 15 Box Dips 2 min rest btw rounds 3 Things […]

5.19.15

Samantha

5 Rounds for Time: RX 400m Run 10 C2B Pull-ups 15 Overhead Squat (95/65lbs) ADV 400m Run 10 Pull-ups 15 OHS (75/55lbs) BEG 300m Run 10 Assisted Pull-ups or Ring Rows 15 OHS (45/25lbs) 3 Things CrossFit Teaches You 1. Develop Perseverance There is a saying I often use that says, “Nothing worth doing is […]

5.18.15

Coty

Strength: Push Press 5 x 3 AMRAP 12 min: RX 6 Power Cleans (185/125lbs) 12 Wall Ball (30/20) ADV 6 Power Cleans (135/95lbs) 12 Wall Ball (20/14) BEG 6 Power Cleans (95/45lbs) 12 Wall Ball (14/10) Weekly WOD Update Show

5.15.15

Joe C

For load: 10-9-8-7-6-5-4-3-2-1 reps of each RX Bench Press (60%) Inverted Ring Row (Feet on a 24/20″ box) ADV Bench Press (50%) Inverted Ring Row (Feet on a 12″ box) BEG Bench Press (40%) Ring Row **alt movements w partner** CHALKING UP FOR CHARITY This Sunday, May 17th, Partner Up and Sign UP, Heats at […]