04.01.15 Wednesday

STAMINA: 5K Run Ha Ha! April Fools! No Stamina today. All barbell work! WOD: With a constantly running clock, every minute perform 1 lift and add 10 lb Start with 50% 1RM Snatch and snatch for as long as possible. Once you cannot snatch the weight, clean for as long...

03.31.15 Tuesday

STRENGTH/STAMINA: Tabata Weighted Plank Holds (45/25#) WOD: 2013 CrossFit Games Masters Division Final Event: 100 DU/300 SU 100m Run 4 Rope Climbs or 15 Pull Ups 100m Run 30 Front Squats (135/95#) 100m Run 100m Farmer Carry (53/35#) Two DB or KB 30 DB or KB Snatch...

03.30.15 Monday

STRENGTH: Shoulder Press 1×5 @ 70% 1RM 1×5 @ 80% 1RM 1×5 @ 85% 1RM 1×5 @ 90% 1RM WOD: 13 Min Clock: Buy in: 1 Mile run or 2000M row (weather related) Then AMRAP in remaining time: 10 Deadlifts (195/155) 5 Burpees over bar...

03.28.15 Saturday

9am Class Saturday! WOD: For time (not a team wod!) 400m Sandbag Carry 50 Box Jumps (24/20″) 25 Power Cleans (115/75#) 50 Med Ball Sit Ups (20/14#) 400m Sandbag Carry Reminder of our end of the 2015 CF Open showdown/ho-down/chow-down this Sunday from 10am till...

03.27.15 Friday

MOBILITY Extra mobility today! If you are registered for the Crossfit Open and are not able to join us Sunday to complete 15.5 you may get it done during class Friday. Otherwise the wod will be: 12min EMOM: Odd: 150m Sprint, rest in remaining minute Even: 8 Burpees,...