WOD 2/27/19

It’s Oly Lift Practice Day!! Skill: Power Snatch 4×8 @ 50% (try to make these sets touch-and-go, rest as needed between sets)   WOD: 8 Min AMRAP 8 Power Cleans (135/95) 8 Burpee Over Bar 2 Bar Muscle-ups   Post: A) 10 Min AMRAP 250 m run (2 laps)...

WOD 2/26/19

We are retesting these two workouts from 6 weeks ago. Those who have participated in the Nutrition Challenge will need to record and report their scores to me! Benchmark #1- CrossFit Total- after warmup, take 25 min to determine your CrossFit total: Sum of the Best of...

WOD 2/25/19

Skill: Ring Dips 12 Min EMOM Odd – 8 Ring Dips Even – 16 Sit-ups WOD: 10 Min AMRAP 10 Burpee Box Overs 10 C2B Pull-ups 50 Double Unders Post: A) 3x (not for time) 20 Facepulls 20 Tricep Pressdowns B) 8 Rounds – 15 Second Assault Bike Sprint/45 Second...

WOD 2/21/19

  Today is an active recovery day for those who are participating in the Open. Open participants who choose to work out today should ‘take it easy’ (nothing heavy or high impact).   Warm up: Spend 20 minutes Jogging (or walking on the treadmill at a slight...