“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed...Read More
As many rounds as possible in 10 minutes of:6 Squat cleans (135/95lbs)9 Chest-to-Bar Pull-ups12 Box Jumps (24/20 inches) No Bands January How many of you want a dead hang pull-up? A kipping pull-up with no bands? A muscle-up? A strict muscle-up? A bar muscle-up? Hopefully, most of you raised your hands! For the month of...Read More
HAPPY NEW YEAR! Check your email inboxes for the first newsletter of 2012! Additionally, we’re trying something new and we’ve posted the entire contents of the newsletter into today’s post! Be sure to stay up to date! See below for information on:Upcoming EventsAnnouncing the Winter 2012 Sleep and Recovery ChallengeAdditions to Class ScheduleClass Type DescriptionsRyan’s...Read More
5 rounds for time:5 box jumps (40/32″)10 pull-ups10 wallball (20/14)10 KB swings (24/16kg)Decrease box jump number by 1 rep each round. For example, Round 3 would begin with 3 box jumps. Updates New t-shirts are IN. Check them out on the fencing above the front desk. Order one for pick-up here. Sign-up for Ryan’s Winter...Read More
2/3rds TotalBack squat, 1 repShoulder Press, 1 repathletes may choose low or high bar back squat. all CrossFit Total Rules apply. athletes get 3 attempts at each lift. period. Read up on The CrossFit Total HERE. Gearing Up for a 1 rep Max Back Squat First of all, get your head in the game. Forget...Read More
