Strength   1a) 3×5 Snatch Balance – Heaviest Possible   1b) 3×15 Unbroken Front Rack Step Ups – Heaviest Possible   *Rest 90-120 seconds between exercises*       Conditioning   For Time:   400m Run -then- 3 Rounds 5 Hang Power Cleans 185/130 10 Pull Ups 5 Hang Power Cleans 185/130 30 Double Unders -then- […]

Happy St. Patrick’s Day!!!    We will have the following classes on Sunday, March 17th:   Fundamentals @ 10:00am   Unconventional WOD @ NOON – Free and Open to All!   Open 13.2 WOD make-up – if any members registered still need judged or want to do it over – we will be judging at […]

 CrossFit Games Open 13.2   10 Minute AMRAP of:   5 Shoulder to overhead 115/75 lbs 10 Deadlift 115/75 lbs 15 Box Jumps 24/20 inch   For a downloadable PDF of the workout click here.   ** Reminder-  The Worldwide Open workouts will be held every Friday for the next 4 weeks. This will be […]

 CrossFit Games Open 13.2     10 Minute AMRAP of:         5 Shoulder to overhead, 115/75 lbs 10 Deadlift, 115/75 lbs 15 Box Jumps, 24/20 inch     For a downloadable PDF of the workout click, here.     ** Reminder- The workout will be the WOD for everyone on Friday’s for the next four weeks. […]

 Barbell Work                      1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.   Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the […]

  “Coe“    Ten rounds of:    95 pound Thruster, 10 reps   Ring push-up, 10 reps

Barbell Work 1 Power Clean every 15 seconds for 7:30 minutes (30 reps) Notes: Should be heavy, but perfect. Main focus is on good technique -then- Conditioning 3 rounds for total reps of: 1 min ME Front Squats 135/95#1 min ME HSPU1 min ME KBS 24/16kg1 min ME Pull-ups   *Rest 1 minute after each […]

 

15 minutes to establish a 1RM Clean & Jerk.     -then-     3 rounds for total reps of:     1 min ME Front Squats 135/95#1 min ME HSPU1 min ME KBS 24/16kg1 min ME Pull-ups*Rest 1 minute after each round. Notes: HSPU should be performed with an ab-mat between 2 45# plates […]

Strength 1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec. DEMO VIDEO1b) 5X3 Bench Press @ 70% – rest 60 sec. Conditioning For time: Run 800m30 Muscle-UpsRun 800m MOBILITY 

CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees75 pound Snatch, 30 reps30 Burpees135 pound Snatch, 30 reps20 Burpees165 pound Snatch, 30 reps10 burpees210 pound Snatch, as many reps as possible For a downloadable PDF of the workout, click here.

There will be an Unconventional WOD this Sunday, March 10th and next Sunday, March 17th – both at NOON – these will be the same as the normal Saturday Unconventional WODs – Open to ALL!!   REMINDER – Saturday classes are cancelled from March 9th through April 6th.