WOD 4.23.2014

Tricia Craven at the Festivus Games. Photo by Lori Mulhern.

Metcon

With an 18-minute clock:

2-4-6-8…Infinity: Back Squat (135/95) 10m Bear Crawl 10m Broad Jump

Back Squats increase by 2 reps each round. Bear Crawl and Broad Jump stay the same. Score is total Back Squats. Post results to Wodify.

Reminder: There will . . . → Read More: WOD 4.23.2014

WOD 4.22.2014

Greg Halligan

Strength

Deadlift: 6×1 at 90%. Sets across.

Metcon

5 rounds for time:

3 Thrusters (115/75) 100m Suitcase Carry (70/50)

Post results to Wodify.

Time for another cow share order, this time from Bringhurst Meats! Cost is $250 for 40 pounds, or $130 for 20 pounds of grass-fed beef goodness. Add yourself to this list if . . . → Read More: WOD 4.22.2014

WOD 4.21.2014

Congratulations to Vinnie (left image, center) and Brittany (right image, right) for coming in first in the novice division and second in the intermediate division this weekend at the Festivus Games!

Main Site Monday: CrossFit Football April 5, 2014

Complete 5 rounds for time:

3 Power Snatches 5 Overhead Squats 7 Handstand Push . . . → Read More: WOD 4.21.2014

WOD 4.19.2014

Hope you have a relaxing Saturday!

Adjusted schedule today – and the gym will be CLOSED for all classes tomorrow (Easter) except KB!

8:30: CrossFit/Elements 9:30: Oly 10:30: CFDV Band Tests

Metcon

Teams of 3: One person works at a time. The other two teammates hold a bumper overhead (15/10).

25 Wall Walks 50 . . . → Read More: WOD 4.19.2014

WOD 4.18.2014

Trish Hunt

Strength

Deadlift: 7×2 at 85%. Sets across.

Metcon

EMOM 12:

6 Thrusters (95/65) 6 Burpee Box Jumps (24/20)

Score is number of rounds successfully completed. Post to Wodify.

Please note the schedule for tomorrow (Saturday)! 8:30: CrossFit/Elements 9:30: Oly 10:30: CFDV Band Tests

All classes except for Kettlebells will be cancelled on . . . → Read More: WOD 4.18.2014

WOD 4.17.2014

Elizabeth

21-15-9:

Squat Cleans (135/95) Ring Dips

Post time to Wodify.

7 Weird Things CrossFitters Do

Time for another cow share order, this time from Bringhurst Meats! Cost is $250 for 40 pounds, or $130 for 20 pounds of grass-fed beef goodness. Add yourself to this list if you want in by 4/25/14.

Please note the . . . → Read More: WOD 4.17.2014

WOD 4.16.2014

Paul Mensack

Metcon

With an 18-minute clock:

30 Burpee Pullups 50 Toes to Bar 70 Double Unders AMRAP Bar Muscle Ups

Score is total reps achieved. Post to Wodify.

It Takes More Than Strength to Lift Heavy

Time for another cow share order, this time from Bringhurst Meats! Cost is $250 for 40 pounds, . . . → Read More: WOD 4.16.2014

WOD 4.15.2014

Samm Stout enjoys the ride.

Strength

Press: 7×2 at 85%. Sets across.

Metcon

Tabata Row (cals) Rest 1 minute Wallballs (20/14) Rest 1 minute Back Squat (95/65, taken from rack)

Traditional Tabata scoring: take lowest rep set for each and add together for score.

Post to Wodify.

Understanding Sleep for Optimal Recovery & Productivity

. . . → Read More: WOD 4.15.2014

WOD 4.14.2014

Joel Banks. Photo by Suzanne Rady.

Main Site Monday: April 7th, 2014

Metcon

In front of a clock set for 12 minutes:

1 minute of double-unders 1 minute of dumbbell snatches 2 minutes of double-unders 2 minutes of dumbbell snatches 3 minutes of double-unders 3 minutes of dumbbell snatches

RX: 50/35

Post total . . . → Read More: WOD 4.14.2014

Endurance WOD 4.13.2014

Endurance WOD

Pick one or two of the following:

Ruck: 1 Broomile March (60/40 added to backpack)

Run: 5x400m. Rest 1 minute after each run.

Row: 5x500m. Rest 1 minute after each row.

Post results to Wodify.