Monday 12/5Warm Up200M Run10 Air Squats5 Push Press200M Run10 Empty Bar Front Squats5 Push Jerk200M Run10 Empty Bar OHS5 Split Jerk:15 StrengthOverhead Squat3×7Build to a heavy set of 7 and repeat 3 times :45 WODAMRAP 5 Minutes30 Shoulder to Overhead 135/95lbs (Push Press, Push Jerk, Split Jerk)30 Hang Squat Cleans 135/95lbsTarget Score: 1+ RoundsSTO and...Read More

Coaches choice warm up Then teams of 2 split how you wantWod 1- 10 minutes 10 Push Jerk, 135/9510 toes to bar20 Lunges with single KB held like a goblet squat Wod 2- 10 Minutes split how you want30 KB Swings, 70/5330 CalsWod 3 800m sandbag carry (bear hug only, switch when you want)Read More

Happy Birthday Alison! 8am Endurance Classic WaterfallTeams of 5Row Bike SkiBurpee RestA minute each station9am Crossfit Wod 1- 10 minutes 10 cals10 Burpees Over a a barWod 2- 16 Minutes 10 Deadlifts 8 hang cleans 6 shoulder to overhead Run 200mRead More

Friday 12/2 Warm Up 6 Min AMRAP 8/6 Cal Ski 6 Empty Bar Front Squat 6 Strict Press *Barbell Review for Clean and Push Jerk :15 Strength Build to a heavy weight for the following complex Power Clean + Front Squat + Push Jerk :35 WOD For Time 10 Rounds 2 Wall Walks OR 25...Read More

Thursday 12/1 Warm Up 3 min Bike 2 Rounds 10 Wallballs 12 Walking Lunges 10 Box Step Ups :15 Strength Pause Back Squat* 3-3-3-3-3 Start around 50% *Regular speed down, full pause in the bottom then stand fast :40 WOD 21-15-9Thruster 105/75lbsBurpee Box Jump Overs 24/20″ Target Score: 5-8 Minutes 15 Min Time Cap :55...Read More

Warm Up AS A CLASS 3 Min Machine (COACHED TIMED) 5 Inch Worms + Push Up (Do this in lines a few as a time) :30 sec Hollow hold with feet tucked in and arms reaching forward toward feet:30 sec Hollow hold bringing knees toward chest arms still extended:30 sec Hollow hold with legs extended...Read More

Warm Up 1:00 Banded Pull Aparts 2 Rounds10/8 Cal on Ski8 Empty Bar Snatch Grip Press (snatch-grip push press behind the neck, ending in snatch overhead position)8 Empty Bar Snatch Grip RDLs5 OHS TIPS> It’s not often we do Snatch Grip RDLs.  However, it’s important to strengthen the posterior chain. Snatch Grip RDLs put a...Read More

Monday 11/28 Warm Up 2 Rounds 200 M Run 10 Air Squats 5 Strict Press 5 Push Press 5 Push Jerks :10 Strength Front Squats 5×5 @ 65% : 35 WOD AMRAP 16 Minutes 200 M Run 1 Rope Climb 5 Power Clean and Jerk @65-70% rx weight is 65 to 70% of 1rm. something...Read More

Sunday Funday Teams of 2Coaches choice warm upThen on a running clock completeGrace, Helen, KarenStart with an 800m partner rope runThen Grace 30 Clean and Jerks for time (split evenly 15 each) Then 400 meter Run (Run together)42 Kettlebell Swings (one partner finishes 21 then next partner does 21)24 Pull-Ups (one partner finishes 12 next...Read More

Turkey buster Teams of 216 Minutes per station alternating every 2 minutes (except on the run, alternate every 200m, you go i go)RowSkiRunIf you are keeping track, keep track of your total meters. 9am CrossFitFor Time 10 Rounds2 Wall Walks4 Shuttle Runs (25 feet out, 25 feet back equals 1 shuttle run) 12 Dumbbell Snatch...Read More