by Stefani | Oct 30, 2015 | WODs
Skill/Strength/Buy-in: Review -Clean and Jerk -Snatch -Overhead Squat -Thrusters WOD: Teams of 2 100 Double Unders 100 Burpees 50 Thrusters 95/65 50 OHS 25 Clean and Jerks 135/95 25 Snatches 10 Deadlifts (225/155) 10 Cleans HAPPY...
by Stefani | Oct 23, 2015 | WODs
Skill/Strength/Buy-in: Review Snatch, Clean & Jerk, and Thruster WOD: {partnered} 200 Double Unders 100 Air Squats 80 Sit-ups 60 Box Jumps 40 T2B 20 Power Snatches 95/65 15 Thrusters 115/75 10 Clean & Jerks 135/95 5 Rope Climbs HAPPY...
by Stefani | Oct 8, 2015 | WODs
Skill/Strength/Buy-in: 15 min Pull-up/Dip complex 3 Pulls-ups (regular grip) 3 Dips 3 Pulls-ups (wide grip) 3 Dips 3 Pulls-ups (narrow grip) 3 Dips 3 Pulls-ups (switch grip) 3 Dips 3 Pulls-ups (switch grip) 3 Dips 3 Pulls-ups (chin up) 3 Dips 3 Pulls-ups (ring) 3 Dips...
by Stefani | Feb 26, 2015 | WODs
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...
by Stefani | Jul 30, 2014 | WODs
Strength/Skill/Buy-In: Clean & Jerk practice WOD: Double Grace 60 Clean & Jerks 135/95, for time. -{if any athlete feels Double Grace is dangerous or beyond a skill level, here is an alternate}- 50-40-30-20-10 Double Unders after every round,...
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