Month: February 2016

WOD – 3/1/2016

SKILL 10 Minutes of Practice: IF you HAVE HSPU, practice kipping HSPUs for max reps or efficiency. IF you DON’T HAVE HSPU, 3 x max pike push-ups or assisted HSPUs. Rest 90s – 2min between sets. WOD For time: 100 Double-Unders (3:1 Singles) 50 Power Snatches 95/65 100 Double-Unders (3:1 Singles) 50 Wallballs 20/14 Post …
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WOD – 2/29/2016

IF YOU STILL NEED TO DO OPEN WOD 16.1, PLEASE TRY TO DO IT DURING OPEN GYM IF YOU CAN.  YOU WILL NEED TO FIND A JUDGE IF YOU DO IT DURING CLASS TIME. SKILL/STRENGTH EMOM x 12: Power Clean + Hang Clean + Front Squat + 2 Push Jerks You can start at any …
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WOD 2/26 and 2/27

Do to the limitations on number of people in heats due to the Overhead Walking Lunges for Open Workout 16.1, we will be running heats tonight and tomorrow in our regular 9am, 10am, and 11am classes.  If you are not registered for the Open, you do not need a judge. 16.1 AMRAP 20 Minutes: 25ft …
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WOD – 2/25/2016

Open Workout 16.1 will be announced on Thursday night at 8pm on games.crossfit.com.  Friday Night Lights Heat 1 will start at 6:30pm.  Try to show up as early as possible.  We need judges! GOAT DAY EMOM x 20: Odd:  30-45 seconds of a movement/stretch you need to work on Even:  30-45 seconds of a different …
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WOD – 2/24/2016

SKILL If you have muscle-ups, work on linking muscle-ups together. If you have 5 strict Ring Dips, 5 Strict Pull-Ups. Ring Swings (pull rings to hip) – 3 x 2 Muscle-Up Transition withBand – 3 x 3 Ring Dip Balance – 3×3 If you don’t have above. 3 x max Ring Dips (8-10) with feet …
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