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

WOD 10/21

Band Deadlift : 1 Rep Max

Straight Legged Deadlift (Sumo Stance) 8-8-8


5 rounds for time of:
5 Front Squats, 155/115 lbs
10 Box Jumps, 24 in
10 Burpees
20 Double Unders


Romanian Deadlift 3×20

200 Meter Tire Drag


Banded Push Press 8×3 at 50% 1RM Single Arm Db Bent Over Row 10-10-10-10 Then: Tabata Something Else Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of…