Tuesday’s WOD June 30th

Please note we now have a 6AM CrossFit class on Monday, Wednesday and Friday.  Skill: Skill of the Month Rope Climbs *ten minutes to work on Skill. If you have rope climbs, then work on Legless Rope Climbs, or from the sitting position.   Conditioning: CAT ONE: For Time: 12 Strict Press, 155/110# Run 400 Mountain (up the right side, down the same way) 12 Push Press Run 400 Mountain 12 Push Jerks Run 400 Mountain CAT TWO: For time: 12 Strict Press, 135/95# Run, 400 Mountain 12 Push Press, Run, 400 Mountain 12 Push Jerks, Run, 400 Mountain CAT THREE: For

Read More

Monday’s WOD June 29th

Strength: A.) Overhead Squat 8/50% 6/60% 4/70% 2/80% B.) GHD's 4 x 10 *fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added. Conditioning: CAT ONE: 5 Rounds For Time of: 40 ft Handstand Walk 10 Toes To Bars 20 Box Jumps 30/24   CAT TWO: 5 Rounds For Time of: 10 Shoulder Touches 10 Toes To Bars 20 Box Jumps, 24/20   CAT THREE: 5 Rounds For Time of: 4 Wall Climbs 10 Toes To Bars/Knees to

Read More

Friday’s WOD – June 26th

Friday's WOD Strength: Power Snatch Skill Work *ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added. EMOM for 5 minutes: 3 position Power Snatch at 60% 1 RM. *2 minute rest EMOM for 8 minutes: 1 Power Snatch at 85% Conditioning: CAT ONE: 5 Minute AMRAP: 2 Muscle-ups 40 Double-Unders *Rest 2 Minutes 5 Minute AMRAP: 10 Kettlebell Pistols 53/35# 10 V Sit-ups CAT TWO: 5 Minute AMRAP: 2 Bar Muscle-ups 40 Double-Unders *Rest 2 Minutes 5

Read More

Thursday’s WOD – June 25th

Thursday's WOD - June 25th Skill/Mobility: Burgener /Mobility Conditioning: CAT ONE/TWO: Hero WOD "Abbate" / For Time: Run, 1 mile 21 Clean & Jerks, 155/110# Run, 800 m 21 Clean & Jerks, 155/110# Run, 1 mile CAT THREE: Abbate/ For Time: Run, 1 mile 21 Clean & Jerks, 115/75# Run, 800 m 21 Clean & Jerks, 115/75# Run, 1 mile CAT FOUR: Abbate/ For Time: Run, 800 M 15 Kettlebell Swings 35/18# Run, 400 M 15 Kettlebell Swings 35/18# Run, 800 M   U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th

Read More

Wednesday’s WOD – June 24th

Wednesday's WOD - June 24 Strength: A.)Back Squat 8/50% 6/60% 4/70% 2/80% B.)Handstand Walks 4 x 24 Ft. *fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added. Conditioning: CAT ONE: For Time: 1000 M Row / Bike 1.4 Bike 50 Wall Balls, 25/20# 750 M Row / Bike 1.0 Bike 35 Wall Balls, 500 M Row/ Bike 0.7 Bike 20 Wall Balls CAT TWO: For Time: Row, 1000 M /Bike 1.4 Bike 50 Wall Balls 20/14# 750

Read More