Workout of the Day
Thursday 03.05.15
Skill/Strength/Buy-in: Rope Climb practice WOD: Annie 50-40-30-20-10 DUs Sit-ups Top of every minute, perform a rope climb (no jump) Cash out: Goat skill work/active rest HAPPY WODDING!
Wednesday 03.04.15
Skill/Strength/Buy-in: Muscle Snatch 1-1-1 High Hang Snatch 2-2-2 Low Hang Snatch 3-3-3 WOD: 21-15-9 OHS 115/75 Dips HAPPY WODDING!
Tuesday 03.03.15
Skill/Strength/Buy-in: Front Squat 3-3-3-3 WOD: 2-3 Person Teams 50-40-30-20-10 WBS Goblet Reverse Lunges Burpees HAPPY WODDING!!
Monday 03.02.15
Skill/Strength/Buy-in: 15 min to establish heavy Squat Clean Thruster WOD: 3 Rounds AMRAP 5 5 Thrusters 115/75 7 Push-ups 9 Air Squats -rest 1 min between rounds- HAPPY WODDING!!
Friday 02.27.15
The CrossFit Open. It's here!!! And it's a doozy! Enjoy, and don't forget--Friday Night Lights starts at 6pm. Come to WOD, or cheer on your fellow box mates. 🙂 Skill/Strength/Buy-in: Coaches choice/movement review WOD: Open Workout 15.1 AMRAP 9 15 T2B 10 Deadlifts...
Thursday 02.26.15
Oh.Em.Gee guyyyyss! The CrossFit Open starts today!! Who's excited for tonight's announcement? Be sure to check it out live on the Main Site at 8pm. Going forward, these announcements will be our Friday WODs. Let's get pumped! Also, Snowmageddon is coming..classes are...
Wednesday 02.25.15
Inch and a half of snow, almost 2, over in Ocean View. Stay safe, and keep posted to the Society page for any class cancellations. Skill/Strength/Buy-in: Press 3x5 @ 80% Push Jerk practice WOD: AMRAP 10 2 Front Squats at 60% 4 Push Jerks (same weight) 6 Deadlifts...
Tuesday 02.24.15
Skill/Strength/Buy-in: Snatch-grip Deadlift 5x5, building every set WOD: Teams of 3 AMRAP 20 50 Thrusters 75 KBS 100 Tuck Jumps Top of every minute the whole team performs 3-5 Burpees HAPPY WODDING!!
Monday 02.23.15
Skill/Strength/Buy-in: Pull-up / Muscle-up practice WOD: 75 Pull-ups Perform 5 Burpees for every break Cash out: Teams of 3 - row 1800m, switching every 300m HAPPY WODDING!!
Friday 02.20.15
Skill/Strength/Buy-in: Pull-up / Muscle-up practice WOD: Death by Sumo Deadlift High Pulls and Bar Jump-overs HAPPY WODDING!!