Friday January 11th

By | January 10th, 2019|WOD|

WOD: A. Mid Hang Squat Snatch  (2 reps x 9 sets rest 1m20 b/t) :02 pause @ mid hang both reps B. 3 rounds for [...]

Comments Off on Friday January 11th

Thursday January 10th

By | January 9th, 2019|Uncategorized|

A1: Front Squat (4 reps @ 74-78%RM x 5 sets rest 1 min) A2: Wtd. Pronated Strict Pullups (1.3 x 5 sets rest :20/rest 1 [...]

Comments Off on Thursday January 10th

Wednesday January 9th

By | January 8th, 2019|WOD|

  A. Above knee Hang Power Clean . Above Knee hang Squat Clean . Split Jerk (1 complex every 1m45 x 8 sets ) 1.1.2 [...]

Comments Off on Wednesday January 9th

Tuesday January 8th

By | January 7th, 2019|WOD|

WOD: A. Pendlay Row (6 reps @ 40X2 x 4 sets rest 2m30 ) (this is :02 in contact with torso) During rest perform 15 [...]

Comments Off on Tuesday January 8th

Monday January 7th

By | January 7th, 2019|WOD|

WOD: A. Back Squat (5 reps @ 30X1 x 7 sets rest 2-3 min bt) start w/ blank bar and build to heavy B. 12 [...]

Comments Off on Monday January 7th

Sunday January 6th

By | January 7th, 2019|WOD|

WOD: "A Small Touch of Everything" Metcon (No Measure) 3 sets @ inc weight: A1. 15 Goblet Squats w/ band tension rest :45 A2. 12/arm [...]

Comments Off on Sunday January 6th

Saturday January 5th

By | January 7th, 2019|WOD|

WOD: 9 min AMRAP: in teams of 3 AMRAP Cals on Airbike *partition however you like* Metcon (Weight) 9-18 5rm Push Press **1 bar per [...]

Comments Off on Saturday January 5th

Friday January 4th

By | January 7th, 2019|WOD|

WOD: A. Segmented Squat Snatch (2 rep every :90 x 10 sets (reset b/t reps)) https://catalystathletics.com/exercise/392/Segment-Snatch/ pause :02 in above knee position B. 10 min [...]

Comments Off on Friday January 4th

Thursday January 3rd

By | January 7th, 2019|WOD|

WOD: A1: Front Squat (5 reps @ 70%RM x 5 sets rest 1 min ) A2: Weighted Pronated Pullup (cluster 2.4 (rest :20) x 5 [...]

Comments Off on Thursday January 3rd

Wednesday January 2nd- Member Spotlight

By | January 7th, 2019|Member Spotlight, WOD|

How did you hear about CrossFit?  I had been looking for something new instead of the typical gym routine and saw a CrossFit commercial during the [...]

Comments Off on Wednesday January 2nd- Member Spotlight
Load More Posts