Monthly Archives: February 2018

Christie exudes impressive effort and enthusiasm at all times!!! PREPARATION: Row 3:00 10 Hang Power Cleans 8 Hang Cleans 6 Hang Squat Cleans 4 Squat Cleans 2 Clean and Jerks STRENGTH: E2MO2M, for 6 minutes (3 sets): 1 rep of … Continue reading →

410 reps! PREPARATION: Row 500m/400m 10 OHS with bar 8 Hang Power Snatch with bar 6 Power Snatch with bar STRENGTH: From the crossfit.com Main Page from Sunday 180225, 10 rounds for time of: 1 Power Snatch 3 Overhead Squats … Continue reading →

grey hoody also comes in black ($60); you can swap out logo on right hoody to say “Bears” ($55) – order is being sent next Monday PREPARATION: Row 24/20 Calories 10 Goblet Squats with a 2 second pause in bottom … Continue reading →

  PREPARATION: Row 14/12 Calories 8 Toes to Bar 10 DB Hang Power Clean and Press (5L/5R) STRENGTH: this should be done after 18.1 (if you are doing 18.1)   Met-Con WOD: Workout 18.1 Complete as many rounds as possible … Continue reading →

PREPARATION: Row 14/12 Calories 8 Toes to Bar 10 DB Hang Power Clean and Press (5L/5R) STRENGTH:   Met-Con WOD: For those wishing to give the Online Comp a try: Workout 18.1 Complete as many rounds as possible in 20 … Continue reading →

PREPARATION: Row 500m 10 Good Mornings with 65/45 10 reps with Landmine STRENGTH: Using 100% of your recent Deadlift Max, complete the following:  1 set of 5 reps @ 50% 1 set of 5 reps @ 60% then, 4 sets … Continue reading →

Welcome back, Doc! PREPARATION: Row 30 Calories 10 reps of Anti-rotation with Hold on GHD 10 Hang Cleans with a bar 8 Cleans from the blocks (bumpers) STRENGTH: E2MO2M, for 7 rounds (14:00) complete: 2 Power Cleans Met-Con WOD: 4 … Continue reading →

PREPARATION: Row 500m 10 Renegade Rows on TRX straps… (new skill) Snatch warm-up as usual STRENGTH: In 15 minutes build to today’s heavy-ish snatch, and then… For max load, in 3 minutes: 5 Snatches Event Rules: You only get a … Continue reading →

Family is always the number one priority – and our gym family is a big part of mine – thanks for being such a great group of people PREPARATION: Row 24/20 Calories 10 Goblet Squats with a 2 second pause … Continue reading →

PREPARATION: Row 30 calories 10 Push Ups 10 Sit Ups 10 Seated (on floor) BB Presses STRENGTH: PART A> PART B> 5 Strict Press + 1 Push Press (start @ 60% of your Strict Press Max and increase) 4 Strict … Continue reading →