Free community WOD tomorrow at 9am. Bring a friend, family member, neighbor, or anyone that is interested in trying CrossFit! We will have Open Gym immediately after at 10am until 12pm where we will be doing Make-ups for 14.1 for those that couldn’t make it in today.
Skill: Double unders
WOD: 14.1 10 minute AMRAP
15 Snatches 75/55
I believe I called snatches for the first WOD!! So excited for this one! Let’s do it guys!
The CrossFit Open is upon us and if you haven’t registered yet head over to www.games.crossfit.com and sign-up! We will be doing the announced WOD’s every Friday with make-ups on Saturday’s during open gym.
Strength: Push Press 75%x2x2x2x2x2
WOD: 7 rounds for time.
7 Power Snatch 135/95
7 Wall Ball 20/14
Strength: Power Snatch 60%x3, 70%x3, 80%x2, 90%x1
Strength: Bench Press 65%x3x3x3x3x3
WOD: “Open Prep”
15 Hang Squat Clean 75/55 GC-135/95
15 Hang Squat Clean 95/65 GC-155/105
15 Hang Squat Clean 115/75 GC-185/135
15 Hang Squat Clean 135/95 GC-205/145
15 Hang Squat Clean 155/105 GC-225/155
*Complete as many reps as possible and continue until you fail. 10 Minute time cap. GC=games competitor
Strength: Back Squat 60%x3, 65%x3, 70%x3, 75%x3
WOD: For Time
100 Du’s Buy-in
6 Handstand Push-ups
50 Air Squats Buy-out
Free community WOD tomorrow at 9am. Bring a friend, family member, neighbor, or anyone that is interested in trying CrossFit! We will have Open Gym immediately after at 10am until 12pm.
WOD: “CrossFit Total”
1Rep Max Press
1Rep Max Back Squat
1Rep Max Deadlift
Skill/Strength: Pistol Progressions.
WOD: For Time
25 Handstand Push-ups
50 Toes 2 Bar
75 Push Press 75/55
Who’s ready??? Remember to sign up for the open!