Wods

Feb 17th, 2014

Category: WODs
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Monday: 12 MIN AMRAP

Skill Max front squat 1-1-1-1 WOD Power 12 MIN AMRAP Run 200m 16 KBS (24/16) 8 burpees WOD S+C 12 MIN AMRAP Run 200m 16 Russian KBS (24/16) 8 burpees

Feb 14th, 2014

Category: WODs
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Friday: Happy Valentines Day!

Skill Pull-up (kipping)s Skill wod to practice kipping pull-ups no time limit. WOD Power 21-15-9 reps, for time of: Pull-up Overhead Squat, 45/35 kg WOD S+C 21-15-9 reps, for time of: Pull-up Overhead Squat, 30/20 kg

Feb 13th, 2014

Category: WODs
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Thursday: FT: WALL BALLS AND DOUBLE UNDERS

Skill Double unders This workout is not for time or reps. Goal is to practice your double under skill and speed. WOD Power For time: 50 Wall Balls, 9/6 kg, 10 ft 50 Double Unders 40 Wall Balls, 9/6 kg, 10 ft 40 Double Unders 30 Wall Balls, 9/6 kg, 10 ft 30 Double Unders […]

Feb 12th, 2014

Category: WODs
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Wednesday: AMRAP!

Skills Record your best Shoulder Press 1 Rep Max lift. Work to a max single Shoulder Press WOD Power Complete as many rounds as possible in 12 mins of: 6 Kettlebell Snatches, 24/16 kg 12 Kettlebell Swings 15 Box Jump (24 In.)s WOD S+C Complete as many rounds as possible in 12 mins of: 6 […]

Feb 11th, 2014

Category: WODs
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Tuesday: AMRAP

Skills Toes-to-Bar progression and practice This is not a timed workout. Ball Ups 20×1 Rest as needed between sets. WOD Power Complete as many rounds as possible in 10 mins of: 5 Ground To Overheads, 70/50 kg 5 Toes-to-bars WOD S+C Complete as many rounds as possible in 10 mins of: 5 Squat Clean Thrusters, […]

Feb 10th, 2014

Category: WODs
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Monday: DT

Skill 15 minutes push jerk practice or test WOD Power ‘DT’ 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs 70/50kg WOD S+C 5 rounds for time of: 12 Deadlifts, 40/30 kg 9 Hang Power Cleans, 40/30 kg 6 Push Jerks, 40/30 kg

Feb 8th, 2014

Category: WODs
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Saturday: Karen

Skill Push Jerk 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets. Karen For time: 150 Wall Balls, 20/14 lbs

Feb 6th, 2014

Category: WODs
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Thursday: CrossFit Games Open 13.1

Power Snatches 15 mins, Power Snatch Practice This is not a timed workout. Work your way up to a weight for the workout   CrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 […]

Feb 3rd, 2014

Category: Blog
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Our Friend Mobility

    Yesterday  I was fortunate enough to hang in our mobility class. This runs every Sunday, it has recently shifted to 9am to try to attract a few more members that would otherwise make themselves busy on a Sunday afternoon.  It is most normally run by our mobility ladies Hailey and Tarryn but occasionally […]

Feb 2nd, 2014

Category: Blog
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Sunday: Mobility & Open Gym

Sunday 9am OPEN Gym Mobility runs from 9-10am Supervised time to work on skills, do your own WOD. Please be safe and respectful to others using the Box at this time. Open Gym for members on Endurance Athlete Memberships. Book on Zen