Uncategorized

3/9/15

Main – CrossFit Sign up for class. View Public Whiteboard Weightlifting 2 Push Presses + 1 Split Jerk (Even min only x 14 min (EOMOM 7×1)) Metcon Metcon (Time) 3 RFT: 20 GHDSU 15 Hang Power Cleans, 135/95 10 1-arm KB Snatch, 24/16kgAfter WOD 57 sit-ups for Starr’s Birthday!

Saturday

Main – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 800m Run Cash-in: 3 RFT: 50 Sit-ups 50 Medball Cleans 50 KBS 800m Run Cash-out Clock does not start until last person comes in from 800m cash-in

OPEN 15.2

Main – CrossFit SIGN up for class by 10:30pm tonight. We have to organize the judges for tomorrow. Thank you. HAPPY 32ND BIRTHDAY KIM LONG! View Public Whiteboard Weightlifting Open 14.2 (AMRAP – Reps) From 0:00 to 3:00 2 Rounds of: 10 Overhead Squats (95/65) 10 Chest-to-Bar Pull-Ups From 3:00 to 6:00 2 Rounds of: …

OPEN 15.2 Read More »

3/5/15

Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Conditioning 3 Minutes: Row for Calories 3 Minutes: Squat jumps with slam ball 30/20# 2 Minutes: Row for Calories 2 Minutes: Squat jumps with slam ball 30/20# 1 Minute: Row for Calories 1 Minute: Squat jumps with slam ball 30/20# Skill Metcon (12 Rounds …

3/5/15 Read More »

3/4/15

Main – CrossFit Happy 41st Birthday Amy Plonk! View Public Whiteboard Metcon Metcon (7 Rounds for reps) EMOM x 7 min 7 Chest to Bar Pull-Ups + 7 Wallballs (30/20) Metcon Metcon (Time) 41 OHS 75/55 41 Slamballs 30/20 41 sit-ups 41 push-ups 41 KBS 32/24kg

3/3/15

Main – CrossFit Please NOTE: AFTERNOON SCHEDULE for NOW ON IS 4PM, 5:30PM, AND 6:30PM CLASS. PLEASE SIGN IN! View Public Whiteboard Weightlifting Floor Press (7×3) Metcon Metcon (Time) For Time: 100 Double Unders, 50 Air Squats 80 Double Unders, 40 Air Squats 60 Double Unders, 30 Air Squats 40 Double Unders, 20 Air Squats …

3/3/15 Read More »

3/2/15

Main – CrossFit Please NOTE: AFTERNOON SCHEDULE for NOW ON IS 4PM, 5:30PM, AND 6:30PM CLASS. PLEASE SIGN IN! View Public Whiteboard Weightlifting Back Squat (7×3) Metcon Metcon (AMRAP – Rounds and Reps) With a running clock… A. AMRAP 5 min 12 Box Jump Overs, 24/20″ 12 Bar Facing Burpees 12 Front Squats, 135/95 Rest …

3/2/15 Read More »

Saturday

Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: Row for Calories Push-Ups Abmat Sit-Ups Box Jump (24/20) *Complete all 8 rounds before moving to next movement Score is the total reps completed during all intervals.

15.1

Main – CrossFit Sign up tonight for classes tomorrow. View Public Whiteboard Metcon RX: OPEN 15.1 (AMRAP – Rounds and Reps) AMRAP in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, …

15.1 Read More »

2/26/15

Main – CrossFit WEATHER UPDATE: All morning classes are cancelled tomorrow. We will post on FB by 10:00am tomorrow to confirm any further classes for the rest of the day. Open Athletes you have to sign up for class by 8PM the night before. It is the only way we can organize judges to be …

2/26/15 Read More »