Friday 8.18.2017

Of course there was a Pre-wedding WOD... Happy wedding day Kelly and Steve!

Of course there was a Pre-wedding WOD... Happy wedding day Kelly and Steve!

1. "The Good Life"
3 Rounds:
500m Row
12 Burpees
21 Box Jumps (24/20)

2. Front Squat
5x5 @ 85%1RM

3. Clean & Jerk
2-2-2-1-1-1
Climbing (no more than 90% 1RM)

 

 

**Reminder: There is no CrossFit Kids Saturday 8-19-2017**

Thursday 8.17.2017

Teens class cheering Cora to the finish

Teens class cheering Cora to the finish

1. "Ball and Chain"
Teams of 2
2 Rounds for time of:
50 Deadlifts (185/135)
100 Wall Balls (20/14)
150/120 Cal AB/Ski*

*All teams must complete
1 round AB AND 1 round Ski Erg
(if R1 = AB then R2=Ski, or vice versa)

2. ROMWOD

Tuesday 8.15.2017

Favorite top, 100lb sled, 50' of open turf... 5  years old and living the dream!

Favorite top, 100lb sled, 50' of open turf... 5  years old and living the dream!

1. “Freedom Trail”

AMRAP 3
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)
Rest 3:00
AMRAP 3
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)
Rest 3:00
AMRAP 3
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)
Rest 3:00
AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

Friday 8.11.2017

Congrats on the new shoes Audrianna!!... oh yeah, and the strict pull-up

Congrats on the new shoes Audrianna!!... oh yeah, and the strict pull-up

1. "Heartbreak Kid"
3 Rounds:
10 Front Squats (165/115)
20 C2B Pull Ups
50 Double Unders

2. Front Squat
5x5 @ 80-85%

3. Core Development
Tabata (alternating 8 total rounds)
Hollow Rocks
Superman Rocks

Thursday 8.10.2017

A little TBT for ya... Whether you love this moment or hate it, nothing beats the surge of energy you feel knowing this crew is cheering you to the finish. 

A little TBT for ya... Whether you love this moment or hate it, nothing beats the surge of energy you feel knowing this crew is cheering you to the finish. 

 

1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: 7-10 Burpees*

*Choose from:
Burpees
Burpees to target
Lateral Burpees
Bar Facing Burpees

2. ROMWOD

Wednesday 8.9.2017

What it looks like when you insist on everyone doing their "boat race" outside with no clock...

What it looks like when you insist on everyone doing their "boat race" outside with no clock...

1. Weightlifting Wednesday
Overhead Squat Heavy Single
Snatch Balance Heavy Single
Squat Snatch Heavy Single

2. Bumblebee
AMRAP 7
Power Snatch (115/75)
EMOM 7 Wall Balls

 

Wednesday 8.2.2017

Never underestimate the power of front rack mobility and a nap at 5:30am

Never underestimate the power of front rack mobility and a nap at 5:30am

1. Power Clean
5x3 @ 80%

2. Power Jerk
5x3 @ 75%

3. "Power Play"
AMRAP 7
1 Power Clean(155/105) + 30 Double Unders
2 Power Cleans + 30 Double Unders
3 Power Cleans + 30 Double Unders
(add 1 Power Clean each round)

Tuesday 8.1.2017

Saturday Sorting, 5,670 lbs of bumpers... These kids can move mountains

Saturday Sorting, 5,670 lbs of bumpers... These kids can move mountains

1. "Fire Alarm"
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees

2. EMOM 10
Minutes 1-5: 4 Snatches*
Minutes 6-10: 6 Clean&Jerks*
*same bar, same weight

Wednesday 7.26.2017

Gatorz Sunglass - Made in the USA