Friday, January 25
Strength Hang Squat Clean 3-3-3-3-3 WOD “The Chief” AMRAP 3 3 Power Cleans (135, 95) 6 Pushups 9 Squats Rest 1 Minute *Repeat for a total of 5 sets.
Read More »Thursday, January 24
Strength Back Squat 5-5-5-5-5 WOD “Below Zero” AMRAP 205 Deadlifts (225, 155) 10 Wall Balls (20, 14) 20 KBS (53, 35) 30 DUs
Read More »Thursday, January 24 – CrossFit Kids
Warm-Up “Steve Says” Skill Deadlift WOD AMRAP in a given time 5 Wall Balls 7 Inchworms 9 Deadlifts GAME! Cartwheel Tag
Read More »Wednesday, January 23
Strength GHD Situps 10-10-10 WOD CrossFit Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100, 65) 3 Chest to bar Pull-ups 6 Thrusters 6 Chest to bar Pull-ups 9 Thrusters 9 Chest to bar Pull-ups 12 Thrusters 12 Chest[…]
Read More »Tuesday, January 22
Strength Squat Snatch 3-3-3-3-3 WOD “James Bond” 12-9-6-3 Squat Snatch (95, 65) Ring Dips
Read More »Tuesday, January 22 – CrossFit Kids
Warm-Up 3 Rounds 2 Cartwheels 15m Walking Lunge 6 Lateral Hops 15m Backward Walking Lunge Skill Overhead Squat WOD AMRAP in a given time 7 OHS 7 Situps 7 Tuck Jumps GAME! Dodge Ball
Read More »Monday, January 21
“Filthy 50” for time: 50 Box Jumps (24, 20) 50 Jumping Pullups 50 KBS (35, 26) 50 Walking Lunge Steps 50 K2E 50 Push Press (45, 35) 50 Back Extensions 50 Wall Balls (20, 14) 50 Burpees 50 DUs
Read More »Saturday, January 19
Teams of 2 complete for reps/second Partner A: 400m Row Partner B: Max DUs Partner B: 400m Run Partner A: Max Wall Balls (20, 14) partner A: 400m Run Partner B: Max Pullups Partner B: 400m Run Partner A: Max Box Jumps (24, 20) Partner A: 400m Row Partner B:[…]
Read More »Friday, January 18
Skill Standing Triple Jump, 3 attempts WOD AMRAP 12 5 KBS (70, 53) 10 T2B 15 Abmat Situps 200m Run
Read More »February Paleo Challenge!
February Paleo Challenge starting February 1! Ok CFTC, what better way to get back on track after the holidays and shed some extra pounds than a Paleo Challenge?! Here’s the low down… Paleo = Meat, Fish, Eggs, Veggies, Nuts/Seeds, & Fruit – there are some foods on the fray that for[…]
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