Saturday’s WOD 4/19/14

By Gonzo / April 18, 2014 / Uncategorized / No Comments

Buy In: Movement Prep   WOD: 3 Rounds : 800M Run 25 Wallballs 20/14 20 Pull-Ups Scale Up: If you have a 20lb vest, wear it for the run.   Today’s workout will consist of a 3 round triplet.  This workout will be a bit longer, but that’s kind of been a theme for the […]

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Friday’s WOD 4/18/14

By Gonzo / April 17, 2014 / Uncategorized / No Comments

Buy In: Press 5 @ 65% 5 @ 75% 5 @ 85% WOD: 30-20-10 Front Rack Lunge 95/65 Push Press 95/65   For today’s buy in we will be performing the press.  Perform 5 reps at 65, 75, 85% Today’s workout will be a 3 round couplet consisting of front rack lunges and push presses.  The […]

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We are closed on Easter Sunday

By Gonzo / April 17, 2014 / Uncategorized / No Comments

We will be closed on Easter Sunday, 4/20/14. Enjoy the day with friends and/or family.  Make it an active rest day.  Move around, play games, hike, bike, or take a walk.  Make it a mental restoration day.      

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Thursday’s WOD 4/17/14

By Gonzo / April 17, 2014 / Uncategorized / 1 Comment

Buy In: Deadlift 5 @ 65% 5 @ 75% 5 @ 85%   WOD: CrossFit Games Open WOD 11.2 AMRAP 15 Minutes 9 Deadlifts 155/100 12 Push-Ups 15 Box Jumps 24/20   Sorry about the delayed posting.  Web hosting issues.   Results

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Wednesday’s WOD 4/16/14

By Gonzo / April 15, 2014 / Uncategorized / 1 Comment

Buy In: 3 Rounds for quality: 1 Minute Plank 1 Minute Overhead Plate Hold 45/35 15 Good Mornings 45/35 Max L-Sit Hold WOD: AMRAP 15 Minutes: 400M Run 20 Sit-Ups 10 Toes 2 Bar Today’s buy in will consist of some core stability holds.  Perform 3 rounds  for quality of 1 minute of plank hold, […]

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Tuesday’s WOD 4/15/14

By Gonzo / April 14, 2014 / Uncategorized / 1 Comment

Buy In: Back Squat 5 @ 65% 5 @ 75% 5 or more @ 85%   WOD: 10 Rounds: 4 Power Clean 155/105 4 Burpees   Today’s buy in will be our back squats at 65, 75, and 85 percent, respectively.  Take your latest 1 REP MAX and add 10lbs to that number.  Say… 300lbs […]

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Monday’s WOD 4/14/14

By Gonzo / April 13, 2014 / Uncategorized / 1 Comment

Buy In: Movement Prep WOD: Fran 21-15-9 Thrusters 95/65 Pull-Ups last performed: 12/2/13 on a 12 minute running clock… use the remaining time to find a 1 rep max clean and jerk. Today we are performing perhaps the most infamous CrossFit benchmark WOD, Fran.  This workout is a short couplet consisting of thrusters and pull-ups. […]

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Saturday’s WOD 4/12/14

By Gonzo / April 11, 2014 / WOD's / No Comments

Buy In: Movement Prep WOD: 800M Run 50 Air-Squats 40 Burpees 30 Hang Power Cleans 115/85 20 Push-Jerks 115/85 (shoulder to overhead) 10 Handstand Push-Ups 800M Run Scale Up: 135/95, Replace 10 HSPU with 5 Muscle Ups   Today’s workout will last a little longer than normal.  Today we are performing a “chipper”.  A chipper […]

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Schedule Update

By Gonzo / April 11, 2014 / Uncategorized / No Comments

There will be NO Open Gym this Sunday, April 13th. We are hosting a Teen Competition called, “The Gauntlet”.  The event stats at 9:30AM on Sunday and should last until at least 2. If you want to come watch Rachel, Riley, or Sparky (a few of a teens) compete, then come and watch. If you […]

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Friday’s WOD 4/11/14

By Gonzo / April 10, 2014 / WOD's / No Comments

Buy In: Press 5 @ 40% 5 @ 50% 5 @ 60%   WOD: 2 Rounds: AMRAP 6 Minutes: 7 Thrusters 65/45 11 Kettlebell Swings 53/35 Rest 2 Minutes   Today’s buy in will consist of our deload press.  Perform 5 @ 40, 50, and 60 percent, respectively. For today’s workout we are going to […]

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