Today’s WOD: Power Clean 10×2 then 2 Rounds: 20 Sandbag Get-Ups (10 each shoulder) 100M Sled Drag Justin setting up to snatch. Don’t forget to bring a friend to the gym on Wednesday!
WOD 04/16/10
Today’s WOD: Back Squat MEx3 then 7x100M Sprints 30 Seconds rest between each sprint Brandon getting ready to hit a monster kip.
WOD 04/15/10
Today’s WOD: Snatch 10×1 then 15-12-9 Turkish Get Ups (45#/25#) Kettlebell Swings (1.5 pood/1 pood) The G.O.A.T.
WOD 04/14/10
Today’s WOD: Barbara 5 Rounds: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats The Paleo Twins doing pull-ups next to each other. I don’t think Mackenzie is wearing shoes. Hippy. I almost forgot to mention that Melissa S got her first and second and third and fourth… maybe more (?) kipping pull-ups today! A round of applause and congratulations are …
WOD 04/13/10
Today’s WOD: 2K Row 3 Minutes Rest 1K Row 90 Seconds Rest 500M Row Rowing is good, but my favorite is Olympic lifting and this is why. Flexibility and mobility class is tonight at 6PM. Be there, or be stiff.
WOD 04/12/20
Today’s WOD: Push Press 5×3 then 100 Push-Ups John G and Nikki O are throwing a post-nutrition challenge party at the gym on Wednesday. Everyone is invited. Be sure to post to comments on the event page so they know how much food to get! There have been lots of people out at the gym lately, which we always like …
WOD 04/09/10
Today’s WOD: Nancy 5 Rounds: 400M Run 15 Overhead Squats (95#/65#) Jake is excited that it’s Friday. Rockstar. We have a pair of inov-8 f-lite 230 size 12’s available for sale at the gym. Inov-8’s are a nice middle step between Nike Free’s and those silly looking toe shoes. If you think they might fit, try them on!
WOD 04/08/10
Today’s WOD: Press MEx3 then 4 Rounds: 25 Double Unders 25 Push-Ups Our first Elements Class recently finished up their last session and they were kind enough to pose for a picture. That’s not everyone who was in our class, some of them skipped out on the last day and didn’t get a sweet shirt. Shame on you. From left …
WOD 04/07/10
Today’s WOD: Every Minute On the Minute (EMOTM) Deadlift 15×1 @ 65% of your 1RM then Weighted Pull-Ups 4×5 How many times a week do you come to the gym? Are you getting stronger, faster, awesomer? Chances are if you’re not coming more than twice a week, you’re still stuck in the land of CrossFit mediocrity. Don’t stay there, it …
WOD 04/06/10
Today’s WOD: 20/10 Handstand Push-Ups 50 Box Jumps 30 Goblet Squats (24kg/16kg) 100M Sand Bag Carry 20 Squat Clean Thrusters (115#/75#) 400M Run 50 Burpees 20 Push Jerks (115#/75#) 40/20 Push-Ups 400M Run 50 Squats 50 Pull-Ups