WORKOUT 19.2 RX’D Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans (weight Read more about 3.1.2019[…]
SWOD Pick 2 skills or movements that you struggle with. Then complete this workout with working on your weaknesses in mind. 12 EMOM ODD: Movement 1 EVEN: Movement 2 WOD 5 Rounds 45 seconds on 15 second transition D-Ball Hold 100/70 Plank Wall Sit Bike Row Spartan WOD Same as WOD but do 8 Rounds
SWOD: 6 rounds of 00:45 -Cal row 01:15-rest Score=Max Cals WOD: 16 minute AMRAP 12-KB Swings(53/35) 6-TTB 42-DU 6-MU 12-Wall-balls
SWOD Shoulder Press 9@70% 7@80% 5@85% 3@90% 1+@95% WOD 5 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Assault Bike Spartan WOD 20 Minutes Row for half the 20 minutes and Ski for the other half Every 4 Minutes Complete 8 KB Deadlifts 53/35 10 Jumping Lunges 12 Burpees Score is Read more about 2.26.2019[…]
SWOD 10 Minutes AHAP 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Split Jerk WOD AMRAP 15: 45 AbMat Sit-Ups 30 Dumbbell Hang Clean and Jerks (50/35) (5 reps then switch sides) 15 Dumbbell Goblet Squats (50/35)
Happy Open 2019 Week 1! With all of the changes made to the Games season and qualification process… I was a bit worried about how The Open would go this year. Then we decided, let’s do an Intramural Open with the gym and BAM! IT HAS BEEN AWESOME! What a great first week. Friday was Read more about Coach Dan’s Sunday Spotlight 2.24.2019[…]
CrossFit Open 2019 WORKOUT 19.1 VARIATIONS Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Read more about 2.22.2019[…]
Come watch the 19.1 Open announcement as it is broadcast at 6 PM! We’ll have it on the TV! It’ll be a blast to watch it with everyone! WOD 30 Minutes 10 Cal Bike 10 Cal Row 10 Meter Run 10 Sit-ups *Complete 25 Air Squats and 30 Second Plank Between each round.* You will Read more about 2.21.2019[…]
Kettlebell Wednesday! WOD 20 Minute AMRAP 50 Double Unders 40 Single KB Swings 53/35 50 Double Unders 30 KB Snatches 53/35 50 Double Unders 20 KB Rack Squats 53/35 50 Double Unders 10 Single KB Thrusters Cashout ROMWOD! 10:30 AM Bootcamp (Make up day for snow day, Final day of this 6 week session) Spell Read more about 2.20.2019[…]
*Regular hours except NO NOON CLASS! Every other hour will be regular hours!* SWOD Back Squat 5 Repetitions @ 70% 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 84% 1 Repetition @ 87% 1 Repetition @ 90% WOD For Time: 75 Wallballs (20/14) *Females 9′ 35/25 Calorie Assault Bike … Directly into… Read more about 2.18.2019[…]