August 21, 2017

ECLIPSE DAY!!!! 1.  Front Squat: 50% x 5 60% x 5 70% x 4 75% x 3 x 5   2. “BELL” Hero WOD 3 Rounds for Time: 21 Deadlifts (185/135 lb) 15 Pull-Ups 9 Front Squats (185/135 lb)   This Hero WOD was originally posted on the CrossFit main site as the...

August 19, 2017

Strongman style Saturday! 3 rounds: 1 min each station Row Balance Board Squats Reverse Hypers Yoke March Prowler L-hold (dip bars) Wall Sit w/ Bicep Curls Plate Carry KB Bottoms Up press-right KB Bottoms Up press-...

August 18, 2017

1. Floor Press 50% x 5 60% x 4 70% x 3 x 5 *in between last 5 sets of floor press, do SA DB Bent Over Row x 5 + 5   2.  “Christine” 3 Rounds for Time 500 meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20...

August 17, 2017

1.  Deadlifts: 50% x 5 60% x 4 70% x 3 x 5 *in between last 5 sets of Deadlifts, do 5-10 Barbell Push-ups   2. 3 rounds for quality: Overhead step ups x 5 + 5 Band Pull-throughs x 10 Side Plank- hold x 30 sec/ side   3.  How fast can you complete 3 rounds?...

August 16, 2017

1. Clean + Jerk: 50% x 3 60% x 3 70% x 2 80% x 2 85%+ x 1 x 3   2.  “Nasty Girls” (modified) 3 Rounds For Time: 50 Air Squats 7  Jumping Bar Muscle-Ups 10 Hang Power Cleans (135/95 lbs) The triplet was first released on CrossFit.com on Sunday, Dec. 4,...