WOD – June 15, 2017

Work Out of the Day


“2017 GG Qualifier #2”

As many rounds as possible in 6 minutes of:

6 deadlifts, 225/155lb

6 bar facing burpees

then,

3 rounds each for time of:

800m run

3 minute rest between rounds

Post rounds completed and times to beyond the whiteboard.

WOD – June 12, 2017

***The Athlete Prep Camp for Teens starts today at 11am!  Check out the flyer pictured for details***

Work Out of the Day


Push Press 5-5-5-5-5

then,

3 rounds for time of:

200m run

5 burpee box jumps, 24/20″

15 push press, 95/65lb

5 burpee box jumps, 24/20″

5 push press, 95/65lb

Post time to beyond the whiteboard.  

WOD – June 9, 2017

***There is Oly class today at 330pm, but the Saturday morning class is cancelled***

Work Out of the Day


Hang Squat Clean 3-3-3-3-3

then,

“2017 Granite Games Qualifier WOD 1”

As many rounds as possible in 12 minutes of:
10 hang squat clean (135/95lbs)
10 alternating front rack reverse lunges in place (135/95lbs)
20 chest-to-bar pull-ups

Post loads and times to beyond the whiteboard.

WOD – June 6, 2017

Work Out of the Day


In teams of 2,

as many rounds as possible in 20 minutes of:

10 strict handstand pushups 

10 deadlifts, 315/205lb – handstand hold

10 strict pullups – deadlift hold

*1 athlete works while the other holds, except during handstand pushups there is no hold required.

Post time to beyond the whiteboard.  

WOD – June 5, 2017

We want to give a shout out to Kyle C and Kylee who competed in the Schools Out Gunz Out CrossFit Competion!  They both did great and Kylee finished in 1st place!  

Work Out of the Day


20 Rep Max Back Squat

then,

For time:

30 back squats, 185/125lb

200m farmers carry, 50/35lb

10 ring muscle ups or burpee pullups

Post load and time to beyond the whiteboard.

WOD – June 2, 2017

*There is Olympic Weightlifting class today at 330pm and tomorrow at 8am*

Work Out of the Day


Max Set of Handstand Pushups

then,

040825 Mainsitie WOD

For time:

30 handstand pushups

40 pullups

50 kb swings, 53/35lb

60 situps

70 burpees

Post reps and time to beyond the whiteboard.