WOD/Events

Today’s WOD

View Today’s WOD

Upcoming Events

View Our Events

WOD Archive

14
Sep

Friday, September 15, 2017


High Hang Squat Snatch:
5 x 3 (A)
 
Pausing Back Squat:
5 @ 60, 3 @ 70, 2 @ 75%, 80%, 85% of 1RM Back Squat
:03 Pause in the bottom

13
Sep

Thursday, September 14, 2017


Deadlift
5 x 5 (A, 5# Heavier from last week)
 
20 min AMRAP
200m suitcase carry 24/16
20m Kettlebell Overhead Walking Lunges (switch arms at 10m turn) 24/16
20 Kettlebell Swings 24/16
20 Kettlebell Push Press (10 on each arm) 24/16
RX+ 32/24

12
Sep

Wednesday, September 13, 2017


EMOM 15:
Min 1: 2 Rope Climbs
Min 2: 200m Run
Min 3: 20 Hollow Rocks
 
30 Muscle ups For time
*30 Double Under Penalty coming off rings
Fx: 30 Chest to bar Pull ups For Time
*30 Double Under Penalty coming off rings
Rx+: 40 Muscle ups For time
*40 Double Under Penalty coming off rings

11
Sep

Tuesday, September 12, 2017

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!



High Hang Squat Clean:
5 x 3 (A)
Every 90 secs for 15:00
2 Touch and Go Power Cleans + 3 Thrusters (A)

10
Sep

Monday, September 11, 2017

Strength for the Week:
Monday: Nutts Hero WOD
Tuesday: Hang Squat Clean
Wednesday: Rope Climbs/Muscle ups
Thursday: Deadlift
Friday: Hang Squat Snatch
Saturday: HSPU
Sunday: Strict Pull-ups/TGU
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
==============================

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
“Nutts”
For time:
10 HSPU’s
15 Deadlifts (250/175)
25 box jumps (30/24)
50 pull-ups
100 wall balls (20/14) – men shoot to 10′, women shoot to 9′
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar
Compare 8/27/2016

9
Sep

Sunday, September 10, 2017

Yoga at 10am, free for all members and $10 for guests and friends! Yoga and flexibility are a great compliment to CrossFit and we highly recommend that all of our members spend the appropriate time on mobility and flexibility – it’ll keep your body moving well and ensure you get into the most powerful positions!



Snatch balance EMOM:
EMOM 10:
1 Snatch balance + 2 OHS (A)
4 Rounds for time:
10 ring Dips, Fx: Box Dips
15 Box Jumps 24/20
20 Kettlebell Swings 32/24, Fx: 24/16
RX+ Use Muslce Up Rings

8
Sep

Saturday, September 9, 2017

Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon!



Deadlift
5 x 5 (A, 5# Heavier from last week)
Macho Man:
EMOM as Long As Possible:
3 Power Cleans 155/105, Fx: 115/80
3 Front Squats: 155/105, Fx: 115/80
3 Jerks 155/105, Fx: 115/80
*Courtesy Comp Train
*6:00 minimum

7
Sep

Friday, September 8, 2017


Strict Pull Ups
RX: 8:00 Max Strict Chest to Bar
FX: 8:00 Max Strict Pull ups
1 Mile Run
Rest 5:00
2 K Row