WOD – May 1, 2017

There will be Olympic Lifting Class this week on Thursday at 730pm, Friday at 330pm, Saturday at 8am!

Work Out of the Day


3 position clean 1-1-1-1-1 (high hang, knee, ground)

then,

As many rounds as possible in 10 minutes of:

60/45 calorie bike

40 hang squat cleans, 115/75lb

20 ring muscle ups

Post loads and reps completed to beyond the whiteboard.

WOD – April 28, 2017

Work Out of the Day


In teams of 2 –                                                                                                                          

“Wes”

For time:
800m run, 25/15lb
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20″
3 cleans, 185/125lb
Then,
800m run, 25/15lb

Post time to beyond the whiteboard.

*Athletes will each run half the distance and share the reps for this workout today

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.  Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

WOD – April 27, 2017

Work Out of the Day


4 rounds for max reps of:

1 minute row for calories

1 minute push press, 75/55lb

1 minute bike for calories

1 minute sumo deadlift high pull, 75/95lb

1 minute rest

Post total reps to beyond the whiteboard.

WOD – April 26, 2017

Congratulations to Erin and Kylee!  They both made it to the regional qualifier and they did awesome!  They completed 4 workouts this weekend as the final step before the CrossFit Games.  Erin finished 6th in the southwest region and she is the 131st fittest woman over 40 in the world!  She can compete with any woman in the gym on any workout, and is always so cheerful and motivating to everyone she meets.  And Kylee finished 10th in the southwest region, and she is the 92nd fittest 14-15 year old in the world!  Kylee got her first chest to bar pullups and Prd her clean during the open.  We are really proud of both of these ladies, as they are both amazing role models for all the ladies at our gym, and can’t wait to see how far they go next year!

Work Out of the Day


For time:  (20min time cap)

100 front squats, 50/35lb

90 double unders

80 situps

70 double unders

60 db power snatch, 50/35lb

50 double unders

40 single arm db lunges, 50/35lb

30 double unders

20 bar muscle ups

Post time to beyond the whiteboard.

WOD – April 25, 2017

Work Out of the Day


Power Snatch 3-3-3-3-3

then,

As many rounds as possible in 7 minutes of:

3-6-9-12-15…

power snatch, 135/95lb

handstand pushups, 6/4inch deficit

Post loads and reps completed to beyond the whiteboard.

WOD – April 24, 2017

Congrats to Kelli W on winning the Festivus Games on Saturday!  She won the clean event, lifting 165lbs, and she won the final event too!  Great job Kelli!  

Work Out of the Day


Back Squat 3-3-3-3-3

then,

5-10-15-20 reps for time of:

Pistols x 2 

Toes to bar

Post loads and time to beyond the whiteboard.

WOD – April 19, 2017

Work Out of the Day


“Tabata Machine”

Tabata Row for calories

Rest 1 minutes

Tabata Burpees

Rest 1minute

Tabata Rope Pulls, 22ft

Rest 1 minutes

Tabata Bike for calories

Post reps per movement and total reps to beyond the whiteboard.  Compare to 3/23/17.