WOD – February 17, 2017

This is the final workout for the Spring Fit Challenge!

Work Out of the Day


“Lift, Run, Repeat”

3 rounds for time of:

10 power cleans, 135/95lbs

10 front squats, 135/95lbs

10 shoulder to overhead, 135/95lbs

400m run

Post time to beyond the whiteboard.

WOD – February 15, 2017

This is the 3rd workout of the SPRING FIT CHALLENGE!

Work Out of the Day


Find 1 Rep Max Snatch

then,

“CrossFit Open Workout 15.1”

As many rounds as possible in 9 minutes of:

15 toes to bar

10 deadlifts, 115/75lb

5 power snatches, 115/75lb

then, immediteley after

6 minutes to find – 

1 Rep Max Snatch

Post both snatch loads and rounds completed to beyond the whiteboard.

WOD – February 14, 2017

This is the 2nd workout of the Spring Fit Challenge!  Make sure you are logging scores on beyond the whiteboard.

Work Out of the Day


“Broken Heart”

As many rounds as possible in 20 minutes of:

10 thrusters, 100/65lb

10 chest to bar pullups

10 lateral bar burpees

30 double unders

Post rounds completed to beyond the whiteboard.

WOD – February 13, 2017

Work Out of the Day


“CrossFit Total”

Find 1 Rep Max Back Squat

Find 1 Rep Max Shoulder Press

Find 1 Rep Max Deadlift

then, 

2 minute max calorie row

then,

2 minute max calorie bike

Post loads and calories to beyond the whiteboard.

WOD – February 10, 2017

This Saturday is the Valentine’s Day Massacre Team Competition!  It starts at 9am and will finish at 430pm.  There are teams competing from 27 different gyms to find out who is the fittest couple in town!  Good luck to all of our athletes:  Dean n Jeseca (Haymakers), Tabitha and Blake (Bunz n Gunz), Kelli n Tim (Booty n the Beast), Tommy n Michelle (Booty n the Beast), Jessica n Bret (Team Fraser), Wendy n Roy (Vodka n Soda), Dan n Kelly (Alternate reps), Derrick n Melissa (Snash Me Ouside), Sarah n Tony (Nice Bunz and Big Gunz), and Suzie n Kyle (Fawesome)!  For all event info please check out our facebook event page – and check back here for live scoring through out the day! 

Work Out of the Day


5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes

or

5 rounds, each for time, of:
Row 1000 meters
Rest 3 minutes

or

5 rounds, each for time, of:
Bike 2000 meters
Rest 3 minutes

Post time for each interval to beyond the whiteboard.

WOD – February 9, 2017

Work Out of the Day


“Rocky IV”

4 rounds for max reps of:

1 minute bar facing burpees

1 minute thrusters, 75/55lb

1 minute chest to bar pullups

1 minute bike for calories

2 minute rest

Post total reps for each round to beyond the whiteboard.

WOD – February 8, 2017

Work Out of the Day


Power Clean 1-1-1-1-1-1-1

then,

“CrossFit Open Workout 14.4”

As many reps as possible in 14 minutes of:

60 calorie row

50 toes to bar

40 wallballs, 20/14lb, 10/9ft

30 power cleans, 135/95lb

20 ring muscle ups

Post reps completed to beyond the whiteboard.

WOD – February 7, 2017

*This Saturday we are hosting the Valentine’s Day Massacre Team Competition! *

Work Out of the Day


“Jack”                                       

As many rounds as posible in 20 minutes of:

10 push press, 115/75lb

10 kb swings, 53/35lb

10 box jumps, 24/20″

Post time completed to beyond the whiteboard.


U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.