WOD – 5.19.19

Maria

Workout of the Day
“GI Jane”
For time:
100 Burpee Pull-ups

WOD – 5.12.19

Happy Mother’s Day

Workout of the Day
“Kelly”
Five rounds for time of:
Run 400m
30 Box Jumps (24”/20”)
30 Wallballs (20#/14#)

WOD – 4.23.19

Steve & Josh

Workout of the Day
“Rogue Qualifier Workout 2”
Complete as many reps as possible in 9 minutes of:
9 Front Squats (135#/95#)
7 Bar Facing Burpees
5 Shoulder to Overhead (135#/95#)

WOD – 4.16.19

Angelica

Workout of the Day
“Rogue Qualifier Workout 1”
Complete as many reps as possible in 11 minutes of:
2000m Row
Max Handstand Push-ups

WOD – 3.29.19

Maria

Workout of the Day
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

WOD – 3.13.19

Coach Donna & Maiko

Workout of the Day
“Strict Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Strict Pull-ups
10 Push-ups
15 Squats

WOD – 3.8.19

Mark, Felix & Marty

CrossFit Open – 2019
Friday Night Lights – The 2019 CrossFit Open continues tonight with workout 19.3! All registered participants should be at the gym by 6pm! Please note the 6:30pm evening CrossFit class will be cancelled for this event.

Workout of the Day
“Jackie”
For time:
Row 1000m
50 Thrusters (45#/35#)
30 Pull-ups

WOD – 3.2.19

Julia

Workout of the Day
“CF Open 19.2”
Complete as many rounds and reps as possible in 8, 12, 16 or 20 minutes of:
25 Toes-to-bars
50 Double-unders
15 Squat cleans*

Begin with an 8 minute time cap. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.


WOD – 2.26.19

Coach EJ

Workout of the Day

“Strict Fran”
21-15-9 reps for time of:
Thrusters (95#/65#)
Strict Pull-ups

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