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WOD Open workout 12.2: 10 min AMRAP, 30 snatches @ 75/45, 30 snatches @ 135/75, 30 snatches @ 165/100, 30 snatches @ 210/120….   Why Should Your First Pull Be Slow? ~ Luke Palmisano A good weightlifter tries to impart as much force to the bar as possible. This is the rule, regardless of weightlifting … Read more

WOD For the first 10 minutes perform: Even minutes 10 chest to bar pull-ups, Odd minutes 50 double unders. For the final 10 minutes EMOM 10 burpees to 6 inch target.  

WOD Skill: Glute ham raises 3×10. Then 4×500 meter row, rest 1 to 1. Great job to everyone that got through Week 1 of the challenge!  On the whole everyone is doing an excellent job of getting their points. Couple things to think about: 1. Try to be careful of the non-compliant almond butters (some … Read more

WOD “Morrison“ In teams of 2 complete the following: 50-40-30-20-10 rep rounds of Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood   U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort … Read more

WOD 500 Meter row, 20 Front rack bar lunges 135/95, 20 Bar over burpees, 10 Front rack bar lunges 135/95 10 Bar over burpees, 4 Rope climbs.

WOD Skill practice: Kettlebell snatch. Then 4 rounds for reps of: 1 minute toes to bar 1 minute kettlebell snatch right arm 53/35, 1 minute kettlebell snatch left arm 53/35, 1 minute break.

WOD Strength: Close grip bench press, 4x4x4x4x4, & Max effort muscle-ups or pull-ups. Between each set of bench press perform max unbroken muscle-ups or pull-ups.   Two days in and it sounds like everyone is still alive!  If you have not put your $20 dollars in yet please get that to us asap so we … Read more

WOD For time: Back squat 50 reps 95/65, 50 Sit-ups, Back squat 50 reps 75/55, 50 hip extensions, Back squat 50 reps 55/45, 50 Sit-ups. Example of my daily log for today Monday 1/6/13 B- 2 eggs cooked in coconut oil, coffee with coconut milk, apple. S- post workout shake. Protein and almond milk. L- … Read more

WOD 7 minute AMRAP of: 3 shoulder to overhead 155/105, 9 deadlifts 155/105. ATTENTION: 1. The  “Smallest Winner” Health Challenge starts tomorrow! Remember to pay your $20 and get in the two WODs with the pics/measurements  so you can participate.  Also, if you missed the session on Friday night, you must talk with one of … Read more

WOD Challenge Wod #2 “CrossFit Total” Back squat 1 rep max, Shoulder Press 1 rep max, Deadlift 1 rep max. Athletes will have 3 attempts to find a 1 rep max in all 3 lifts.   Here’s what you can expect. The first week or two will be tough, as your body heals and adjusts … Read more