WOD – 2.23.19

Kris

Workout of the Day
“CF Open 19.1”
Complete as many rounds as possible in 15 minutes of:
19 Wallballs (20#/14#)
19 Calorie Row

WOD – 2.22.19

John

CrossFit Open – 2019
Friday Night Lights – The 2019 CrossFit Open kicks off tonight with workout 19.1! All registered participants should be at the gym by 6pm! Please note the 6:30pm evening CrossFit class will be cancelled for this event.

To register for the 2019 CrossFit Open – CLICK HERE

Workout of the Day
Teams of 2
Complete as many rounds as possible in 20 minutes of:
15/12 Calorie Row
10 Burpees

Partners alternate after each completed round.

WOD – 2.21.19

Bonnie

CrossFit Open – 2019
Friday Night Lights – The 2019 CrossFit Open kicks off this Friday with workout 19.1! All registered participants should be at the gym by 6pm! Please note the 6:30pm evening CrossFit class will be cancelled for this event.

To register for the 2019 CrossFit Open – CLICK HERE

Workout of the Day
Four rounds for time of:
100 Double-unders
50 Squats

WOD – 2.20.19

Liz

CrossFit Open – 2019
Friday Night Lights – The 2019 CrossFit Open kicks off this Friday with workout 19.1! All registered participants should be at the gym by 6pm! Please note the 6:30pm evening CrossFit class will be cancelled for this event.

To register for the 2019 CrossFit Open – CLICK HERE

Workout of the Day
For time:
63 Sit-ups
42 Kettlebell Swings (53#/35#)
21 Pull-ups
45 Sit-ups
30 Kettlebell Swings (53#/35#)
15 Pull-ups
27 Sit-ups
18 Kettlebell Swings (53#/35#)
9 Pull-ups

WOD – 2.19.19

Alex

CrossFit Open – 2019
Friday Night Lights – The 2019 CrossFit Open kicks off this Friday with workout 19.1! All registered participants should be at the gym by 6pm! Please note the 6:30pm evening CrossFit class will be cancelled for this event.

To register for the 2019 CrossFit Open – CLICK HERE

Workout of the Day
Overhead Squat 5-5-5 reps

then

Front Squat 3-3-3 reps

then

Back Squat 1-1-1 reps

WOD – 2.18.19

Saturday 9AM Crew

CrossFit Open – 2019
Friday Night Lights – The 2019 CrossFit Open kicks off this Friday with workout 19.1! All registered participants should be at the gym by 6pm! Please note the 6:30pm evening CrossFit class will be cancelled for this event.

To register for the 2019 CrossFit Open – CLICK HERE

Workout of the Day
Three rounds for time of:
15 Power Cleans (135#/95#)
15 Handstand Push-ups

WOD – 2.17.19

Coach Evan

Workout of the Day
Complete as many rounds as possible in 13 minutes of:
9 Burpees Over Dumbbell
9 Right-arm Dumbbell Hang Squat Cleans (45#/25#)
9 Burpees Over Dumbbell
9 Left-arm Dumbbell Hang Squat Cleans (45#/25#)

WOD – 2.16.19

Felix

Workout of the Day
Five rounds for time of:
21 Back Squats (135#/95#)
1 Legless Rope Climb

WOD – 2.15.19

Gerry

Workout of the Day
For time:
100 Double-unders
10 Hang Power Snatches (95#/65#)
80 Double-unders
8 Hang Power Snatches (95#/65#)
60 Double-unders
6 Hang Power Snatches (95#/65#)
40 Double-unders
4 Hang Power Snatches (95#/65#)
20 Double-unders
2 Hang Power Snatches (95#/65#)

WOD – 2.14.19

Happy Valentine’s Day

Workout of the Day
“Mountain of Love 2.0”
For time:
50 Partner Sit-ups
150 Ping-pong Burpee Box Jumps (24”/20”)
50 Partner Sit-ups
150 Ping-pong Wallballs (20#/14#)
50 Partner Sit-ups