Strength: Clean and Jerk 12 min to find a max Conditioning: 5 min of max rep power clean 75/135 *when you stop or miss a rep there is a 35 double under penalty Rest 3 min 5 min max reps chest to bar pull-ups *when you miss or drop from the bar there is a […]

Great work to everyone today!  You could feel the excitement in the gym for the Open and the results showed it, let’s keep it going! WOD will be the Open WOD 13.1 @ 8:00 a.m. 17 minute AMRAP of: 40 Burpees  30 Snatch, 75 / 45 lbs  30 Burpees 30 Snatch, 135 / 75 lbs  […]

CrossFit Open WOD 13.1 17 min. AMRAP 40 Burpees 30 snatch 75/45 30 Burpees 30 snatch 135/75 20 Burpees 30 snatch 165/100 10 Burpees as many snatch as possible  210/120

Mobility at 5:30.  As we’re sure everyone has taken a look at WOD 13.1 burpees and snatch are back!  Come and roll, wrap, and mobilize yourself to prepare for this workout. CORRECTION ON THE PREVIOUS POST, THE CROSSFIT OPEN WODS WILL BE DONE ON EVERY FRIDAY DURING THE NORMAL CLASS TIMES.  STANDARDS WILL BE EXPLAINED, […]

WOD 4 rounds of; 5 DL @ 70% of your max 5 L pull-ups 5 HSPU 10 GHD situps SWOD bench press 3 sets of 3 reps @ 75%