WOD November 2

Dirty 30

For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

WOD November 1

CrossFit Total Perform 1 Rep Max of the Following Lifts Squat Press Deadlift Followed by food, beer and shenanigans.  Remember we have 16 beds on the third floor if you can’t make it home. 5:45am and noon classes will have the following WOD: Annie 50-40-30-20-10 reps, for time of: Double Under Sit-up (abmat) Death by…

WOD 10/31

Every 1 min for 10 mins do: 2 Power Snatches, 70% 1RM 2 Overhead Squats, 70% 1RM 1 Squat Snatch, 70% 1RM Then: Every 1 min for 20 mins do: On Even numbered minutes: 5 Deadlifts, 135/95 lbs 3 Power Cleans, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs And on the odd number minutes 10 Burpees…

WOD 10/30

Sumo Deadlift : 1 Rep Max (If lifting in Friday night CrossFit Total work up to 2×1 at 90%) Romanian Deadlift 5-5-5-5 Then: Complete as many rounds as possible in 15 mins of: 5 Handstand Push-ups 10 Wall Balls, 20/14 lbs 30 Double Unders Buyout 100 Banded Good Mornings and/or 4×20 banded straight leg GHD.…

WOD 10/29

RKC Kettlebell Snatch Test The sum of both arms is scored. Depending on the gender, age, and bodyweight, the candidate must perform the following number of reps in the specified time: Men Open Class up to 60kg/132lbs – 20kg – 100/5min Men Open Class over 60kg/132lbs – 24kg – 100/5min Men Masters (50-64) – 20kg…

WOD 10/28

Banded Push Press 8×2 at 60% 1RM


3 rounds for time of: 10 Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
10 Lateral Burpee Over The Box Jumps, 24/20 in


100 Banded Face Pulls

100 Banded Upright Rows

WOD 10/26 Amazing Grace

 Join us October 26th at 10:00 am to support breast cancer research. Amazing Grace For Time: 30 Clean and Jerks 135/95 We will also have a Heavy Grace and a Super Grace Our gym is open to all guests from other gyms as well as past members.  While we will appreciate any donation $80 will…

WOD 10/24

Every 1 min for 10 mins: 3 Position Clean Start at 60% and then increase weight every set as long as technique is maintained and there are no misses.  Don’t put bar down until complex is complete. Then: Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power Snatches, 75/55…

WOD 10/22

Every Minute on the Minute for 10 Minutes:

1 Power Snatch, 90% 1RM


Complete as many rounds as possible in 15 mins of:
10 Ring Dips
10 Knees To Elbows
10 Thrusters, 115/85 lbs


Hold weighted planks for 3 sets of one minute each