Monday 4-10-17 WOD

Isn't it nice to be outside again running around the block during workouts?

Mark, Julie, Ted, Kyla, Mel, Leslie, & Eric enjoying some outdoor gains...

Monday 4-10-17 WOD

A.
Front Squat 4 x 2 @ 90%

B.
15-10-5
HSPU
KBS 40/60#
C2B / Pull Ups

Fitness:
A.
Back Squat 4 x 2 @ 90%

B.
15-10-5
HRPU
KBS 30/50#
Pull Ups / Ring Rows

Saturday 4-07-17 WOD

Any workout that finishes with a row should leave you with absolutely nothing left, and laying on the ground asking "what just happened to me". Sarah demonstrating how it's done... 

Saturday 4-07-17 WOD

"Summer's Here"

30 Min 3 way AMRAP

30 Pull Ups
30 KBS @ 60/80
30 T2B
30 HRPU +25/45#
30 Hang Squat Cleans 95/135#

* Only one partner working at a time
** One of the three athletes must be running the 200m loop at all times running no more than 200m at a time.

Friday 4-07-17 WOD

Gotta love it when you can hear a war cry just by looking at a picture... 

Kyla letting out a triumphant ROAR... 

Friday 4-07-17 WOD

In Teams Of Three...

A.
12 Minute Build to a max Thruster

Then (and still in teams of three)

B.
15 Min AMRAP
40 Ring Rows
40 Kcal
40 Wall Balls 20/30#
40 Plate Burpees 45#
40 Thrusters 65/95#

Thursday 4-06-17 WOD

When someones got a nice looking back you need to let them know, and take a picture to show them what you mean... Lookin good Eric! #ericgotback

Thursday 4-06-17 WOD

"Hammer Time"

CrossFit:

For Time
10 Muscle Ups / Ring Dips
20 Back Squat Jumps 65/95#
30 Pull Ups
40 Wall Balls 14/20#
50 T2B
40 Wall Balls 14/20#
30 Pull Ups
20 Back Squat Jumps 65/95#
10 Muscle Ups / Ring Dips

Fitness:

For Time
10 Ring Dips / Push Ups
20 Goblet Squat Jumps 30/50#
30 Ring Rows
40 Wall Balls 14/20#
50 HLR
40 Wall Balls 16/20#
30 Ring Rows
20 Goblet Squat Jumps 30/50#
10 Ring Dips / Push Ups

Wednesday 4-05-17 WOD

If Meghan was a pirate, what would her name be...

Wednesday 4-05-17 WOD

CrossFit:

A.
20 Min Build
Clean Pull (gnd.)
Hang Squat Clean + Jerk

B.
6 Min AMRAP @ 95/135#
10 Deadlift
8 Hang Clean
6 S2OH

Fitness:

A.
15 Min Circuit
30 Second Double Bell OH Hold (heavy for 30)
8 Ring Rows
8 Super Mans (rings)
8 Single leg lunges (8/side)

Find a heavy working weight for the OH hold and single leg lunges. Single leg lunges should be back lunges with only one KB in the front rack position.

B.
6 Min AMRAP @ 30/50#
10 KBS
8 Goblet Squat Jumps
6 Push Press (3 & 3)

Tuesday 4-04-17 WOD

Sam

Tuesday 4-04-17 WOD

A.
20 Min Ladder
Double Bell C&J 30/50#
Strict Pull Up
Front Squat 95/135#
Strict Ring Dip

B.
1000m Row for time

Starting at one rep, increase by one rep each round completed

Monday 4-03-17 WOD

Angie & Derek grinding out some front squats during an EMOM 

Monday 4-03-17 WOD

CrossFit:

A.
Front Squat 4 x 3 @ 87%

B.
20-15-10-5
Kcal Row
Over the Rower Burpees

Fitness:
A.
Back Squat 4 x 3 @ 87%

B.
20-15-10-5
Kcal Row
Over the Rower Burpees