WOD – April 9, 2018

Work Out of the Day


Front Squat 2-2-2-2-2

then,

For time:

20 overhead squats, 115/75lb

20 front squats, 115/75lb

20 back squats, 115/75lb

*every time the bar is dropped the athlete must complete 10 shoulder to overhead before continuing and the workout starts witch 10 shoulder to overhead

Post loads and time to beyond the whiteboard.  

WOD – April 6, 2018

Today’s workout may be completed in teams of 2!

Work Out of the Day


                                                                                                                                                                                                                                     

“Mr Joshua”

5 rounds for time of:
400m run
30 situps
15 deadlifts, 250/165lbs
Post time to beyond the whiteboard.

Petty Officer First Class SEAL Joshua Thomas Harris, 36, drowned after being swept away by turbulent waters while conducting a river crossing during combat operations in Afghanistan, on August 30th, 2008. Harris, a special Warfare Operator First Class SEAL, was temporarily deployed to Afghanistan from his assignment at Naval Special Warfare Development Group in Virginia Beach.  He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

 

WOD – March 5, 2018

***There will be no Oly class tonight***

Work Out of the Day


2 minutes max rep double unders

then,

3 rounds for time of:  

60 double unders

30 air squats

20 alternating db snatch, 50/35lb

10/8 calorie bike

3 minutes rest

Post time to beyond the whiteboard.

WOD – April 3, 2014

Work Out of the Day


Hang Power Clean 3-3-3-3-3

then,

As many rounds as possible in 12 minutes of:

50yd sled push, 135/90lb

10 hang power cleans, 155/105lb

10 burpee box jumps, 24/20″

Post loads and rounds completed to beyond the whiteboard.  

WOD – March 30, 2018

Today’s workout may be completed in teams of 2!

Work Out of the Day


                                                                                                                                                                                   

“Wyk”
5 rounds for time:
5 front squats, 225/155lb
5 rope climbs
400m run, 45/25lb. plate

Post times to beyond the whiteboard.

Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

WOD – March 29, 2018

Work Out of the Day


As many rounds as possible in 20 minutes of:

10 ring dips

20 situps

20 second ring support hold

15 handstand pushups

20 situps

40 second handstand hold

20 hand release pushups

20 situps

60 second plank hold

Post rounds completed to beyond the whiteboard.  

WOD – March 28, 2018

Congratulations to all of our awesome athletes that completed the CrossFit Open this year!  I want to give a special shout out to a few athletes that really kicked ass this year.  Erin G qualified for regionals with a 6th place finish in her age group and is the fittest 40 year old in Nevada!  Our team finished better than ever before and now sits at 11th place qualifying spot in the southwest region!  Coach Sarah V came in 16th in the region and is the fittest woman in Nevada!  Brittany came in 26th in the region and is the 3rd fittest woman in Nevada!  Coach Jarett is 74th in the region and 12th fittest man in Nevada,  Coach Kyle is 87th in region and 14th in Nevada, and Coach Suzie was also the 14th fittest woman in Nevada!  Coach Heather is 42nd fittest in the region and 2nd fittest in Nevada in her division and Christina A is 7th place in Nevada as well!  Matt K was 47th in the region and 5th in Nevada in the 40+ division.  Bryan L was also 5th fittest in Nevada in the 35+ division.  Jolain was 4th fittest woman in Nevada in her age group and last but not least, Melissa G was 9th fittest in her age group in Nevada!  It is very cool to have so many super fit athletes at our box to look up to!

Work Out of the Day


Overhead Squat 5-5-5-5-5

then,

3 rounds for max reps in 4 minutes of:

400m run

10 lateral burpees

max rep overhead squats, 95/65lb

rest 2 minutes

Post loads and reps completed to beyond the whiteboard.