“Big clean complex” 1 high hang sq clean, 1 hang sq clean, 1 floor sq clean, push press, 1 high hang sq clean, 1 hang sq clean, 1 floor squat clean, push jerk, 1 high hang sq clean, 1 hang sq clean, 1 floor sq clean, split jerk That’s 1 set not dropping the bar […]
WOD Thursday 4/10/14 Read More »
10x EMOM Odd 6-10 pistols alternating Even 40 du’s 3 RFT Run 800M 10 power snatch 95/65 15 ring dips
WOD Wednesday 4/9/14 Read More »
“Jerry” 1 mile run 2000m row 1 mile run for time
Wednesday 08/28/2013 Read More »
21-15-9 Box jumps 24/20 power snatch 75/55 C2B pull ups
Tuesday 08/27/2013 Read More »
Front Squats 5×1 95%-100% of 1RM across then 3 rounds 15 overhead squats 95/65 75 double unders scale for Du’s will be attempts.
Team WOD “Christine relay” 3 Rft 500M row 12 Bodyweight deadlifts 21 box jumps 20′ partner a. will begin, partner b. will start when partner a. has finished all 500m. Partners can not pass the other in front of them.
Saturday 08/24/2013 Read More »
Fitness Open 13.3 complete as many rounds and reps as possible in 12 minutes of: 150 wall ball shots 90 double unders 30 muscle ups The scale for double unders will be double under attempts! yes that means no single unders! The scale for muscle ups will be 20 pull ups/20 push ups.
Time to slam bars and break PR’s!!! Work up to a 1RM Snatch Or work on form!
Thursday 08/22/2013 Read More »
“show me your mean face” 5 rounds for time 30 kb swings (53/35) 30 burpees 30 ab mat sit ups
Wednesday 08/21/2013 Read More »
“Gwen” 1. 15-12-9 Clean and jerks unbroken touch and go heaviest possible. can rest between rounds but can not put bar down during set. not for time about 5 minute rest 2. 21-15-9 SDHP 95/65 push press 95/65
Tuesday 08/20/2013 Read More »
CROSSFIT RESOURCES
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
Gym Fitness Center
Gym Fitness Center