Thursday 10/2 OPEN GYM

Posted: October 2, 2014 in WOD
Come in and make up a workout you may have missed or one that you would like to work on!

Wednesday 10/1

Posted: October 1, 2014 in WOD
Strength

Back Squat 70%

5×3

Snatch High Pull

5×2

WOD

20 Burpee Buy in

4 Rounds for Time

15 WB

20 DU/40 Singles

25 Air Squats

1 Min Plank Cash out

 

Tuesday 9/30

Posted: September 30, 2014 in WOD
Strength

Split Jerk- 2 count hold at dip

5×2

Snatch Grip DL

5×3

WOD

12 Min AMRAP

200m Run

5 Pull Ups

10 Box Jumps

5 HSPU/10 HR Push Ups

Monday 9/29

Posted: September 29, 2014 in WOD
Strength

Back Squat 3 sec. Hold 70%
6×3

Pendlay Row
4×3

WOD

For time
30 goblet squats
20 ground 2 OVHS
10 T2B
5 Burpees

Sunday 9/28 Rest Day

Posted: September 28, 2014 in WOD

Get some rest and get ready for another great week of training!

Good luck to the team competing at Capital Throwdown!

Saturday class CANCELED

Posted: September 26, 2014 in WOD

With the competition this weekend we will be closed Saturday! Come cheer on James, Chanel, Megan and Max as they compete at their first competition at the Capital Throwdown at CrossFit Rubicon starting tomorrow at 8:30 am!

Friday 9/26

Posted: September 26, 2014 in WOD
Strength

Clean & Jerk Work

 

WOD

21,15,9,6,3

Thrusters

Burpee Bar Hops