Finally WOW 13.1 has been announced: Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible This Saturday we...Read More
This Week's Mobility Barbell Gymnastics: 7 Sets – 1 Low Hang Clean + 1 Vertical High Hang Clean *Rest 60 Seconds between sets Conditioning: "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pullups, the second 8 are Pushups, the...Read More
This Week's Mobility Strength: Push Press: 3 x 3 @ Heaviest Possible * Rest 2 Minutes Between Sets ** Treat each set as a separate attempt at a 3RM. Conditioning: 1 Minute Max Effort: Muscle Ups * Rest 1 Minute 3 Rounds For Time of: 5 Wall Climbs 75 Double Unders 5 Push Jerks (185/125)...Read More
This Week's Mobility Warm-Up: Group Dynamic Strength: High Bar Back Squat 2 x 5 @ 70% – Rest 45 Seconds 2 x 3 @ 75% – Rest 45 Seconds 3 x 1 @ 80% – Rest 30 Seconds * Sets at each percentage should be performed without re-racking the barbell. ** Take 90 Seconds...Read More
This Week's Mobility Warm-Up: Group Dynamic Strength: Snatch Grip Deadlift 3,3,3,3,3 * Rest 2 Minutes Between Working Sets ** Increase Weight Each Working Set Conditioning: 3 Minute AMRAP of: Burpees (To A 6" Target) * Rest 2 Minutes 5 Minute AMRAP of: 30 Double Unders 15 Power Snatches (75/55)Read More
Strength: In 12 minutes, work up to a heavy single of Shoulder-to-Overhead Conditioning: Open WOD 12.3 AMRAP in 18 Minutes of: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes-To-Bar This Week's Mobility:Read More
After weeks and weeks of the coaches pestering you to sign-up, the formal is almost here! With over 150 CrossFitters in attendance you can be sure this party be E-P-I-C! Here is a list of what you should expect: 1 – Pretty sure it goes without saying but at some point Caleb will have his...Read More
