Strength GHD Situps 10-10-10 WOD CrossFit Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100, 65) 3 Chest to bar Pull-ups 6 Thrusters 6 Chest to bar Pull-ups 9 Thrusters 9 Chest to bar Pull-ups 12 Thrusters 12 Chest[…]
Read More »Strength Squat Snatch 3-3-3-3-3 WOD “James Bond” 12-9-6-3 Squat Snatch (95, 65) Ring Dips
Read More »Warm-Up 3 Rounds 2 Cartwheels 15m Walking Lunge 6 Lateral Hops 15m Backward Walking Lunge Skill Overhead Squat WOD AMRAP in a given time 7 OHS 7 Situps 7 Tuck Jumps GAME! Dodge Ball
Read More »“Filthy 50” for time: 50 Box Jumps (24, 20) 50 Jumping Pullups 50 KBS (35, 26) 50 Walking Lunge Steps 50 K2E 50 Push Press (45, 35) 50 Back Extensions 50 Wall Balls (20, 14) 50 Burpees 50 DUs
Read More »Teams of 2 complete for reps/second Partner A: 400m Row Partner B: Max DUs Partner B: 400m Run Partner A: Max Wall Balls (20, 14) partner A: 400m Run Partner B: Max Pullups Partner B: 400m Run Partner A: Max Box Jumps (24, 20) Partner A: 400m Row Partner B:[…]
Read More »Skill Standing Triple Jump, 3 attempts WOD AMRAP 12 5 KBS (70, 53) 10 T2B 15 Abmat Situps 200m Run
Read More »February Paleo Challenge starting February 1! Ok CFTC, what better way to get back on track after the holidays and shed some extra pounds than a Paleo Challenge?! Here’s the low down… Paleo = Meat, Fish, Eggs, Veggies, Nuts/Seeds, & Fruit – there are some foods on the fray that for[…]
Read More »Skill Max DUs in 2 minutes WOD “CrossFit Total” 1RM Back Squat 1RM Press 1RM Deadlift *You have three attempts at a max for each movement. *Your score is the sum of each 1RM Be proud of your score and post your score to our comments.
Read More »Warm-Up 3 Rounds 2 Cartwheels 15m Broad Jump 3 Barrel Rolls 10 Squats Skill Front Squats WOD 3 Rounds, of 0:30 each of: Squats Burpees Box Jumps Stink Bugs GAME! “Simon Says”
Read More »Announcements Paleo Challenge Info Session will take place on Friday, January 18 at 7:00pm. The Challenge will begin on Friday, February 1, it is $20 to register. Our next In-House Team Throw Down will take place on Saturday, February 8. $20 to participate. Please pay and sign up no later[…]
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