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Picture
Last week’s Locker WOD winner: Jacque!


CrossFit Open: 14.5

6/30/2018

0 Comments

 
CrossFit Open 14.5
21-18-15-12-9-6-3 reps for time of:
Thruster 
95 / 65 lb.
Burpees

Recovery:
3 Rounds
200 Meter Row
10 Russian Twists



0 Comments

Beer Run results and pics

6/29/2018

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Happy Friday Peeps!  Sorry for the delay in the 1 mile Beer Run Brett put together.  Looks like a good time was had by all! Maybe a little too fun!  There were 2 pukies, Trainer Levi took home 1st place and Brett's dad took second! 
Thanks to Brett for putting together a fun event! 


0 Comments

Alternative Athletics: Alpine

6/29/2018

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Picture
Alpine
6 Rounds
45 seconds Overhead Squat
45 seconds Ring Rows

3 minute Rest

Recovery:
21-15-9
Deadlifts
Burpees
0 Comments

Alternative Athletics: 1 Rep Max

6/28/2018

2 Comments

 
1 Rep Max Snatch

then

2 Min max GHD Sit-up
 

Compare to 11/28/17

Recovery:
3 Rounds
10 Burpees
10 Strict Pullups
2 Comments

CrossFit Hero: Joshie

6/27/2018

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Picture
Picture
​In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

"Joshie"
Complete three rounds for time of:
40 / 30 pound Dumbbell  / Kettlebell Snatch, 21 reps, right arm
21 L-Sit Pullups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups


Men’s: 18:15 (Brandon)
Women’s: Uncontested
Compare to 9/5/17


Recovery:
21-15-9
Squat Jumps
Sit Ups
0 Comments

Alternative Athletics: Reduction

6/26/2018

2 Comments

 
Reduction
Start with 3 Front Squat @ 55% and repeat every minute on the minute
in the remaining time Row.
The workout ends when you have accumulated 2000 meters

​Recovery:
21-15-9
Wall Balls
Wall Ball Sit Ups


Picture
2 Comments

CrossFit WOD: Cindy

6/25/2018

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Picture
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pullups
10 Pushups
15 Air Squats

Men’s: 29+7 (Tate)
Women’s: 26+3 (Anonymous)


Compare to 10/13/17

Recovery:
3 Rounds
10 Wall Balls
10 Kettle Bell Swings
10 Walking Lunges
0 Comments

Alternative Athletics: Descend/Ascend

6/24/2018

1 Comment

 
Descend / Ascend
5, 4, 3, 2, 1
Rope Climb
10, 20, 30, 40, 50 calories
Assault Bike

Recovery:
2 Rounds
400 Meter Run
25 Sit Ups


1 Comment

Weekly Update June 24th - June 30th

6/24/2018

0 Comments

 
June 24
Descend / Ascend
5, 4, 3, 2, 1
Rope Climb
10, 20, 30, 40, 50 calories
Assault Bike

June 25
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pullups
10 Pushups
15 Air Squats


June 26
Reduction
Start with 5 Front Squat @ 55% and repeat every minute on the minute
in the remaining time Row.
The workout ends when you have accumulated 2000 meters


June 27
"Joshie"
Complete three rounds for time of:
40 / 30 pound Dumbbell  / Kettlebell Snatch, 21 reps, right arm
21 L-Sit Pullups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups


June 28
1 Rep Max
Snatch
then
2 Min max GHD Sit-up

 
June 29
Alpine
6 Rounds
45 seconds Overhead Squat
45 seconds Ring Rows
3 minute Rest


June 30
CrossFit Open 14.5
21-18-15-12-9-6-3 reps for time of:
95 / 65 lb. Thruster 
Burpees
0 Comments

Alternative Athletics: 20 Minutes

6/23/2018

1 Comment

 
20 Minute AMRAP 
40 Hammer Swings
20 Russian Twist
 200 ft Waiter Walks

Recovery:
2 Rounds
400 Meter Farmer Carry
400 Meter Waiter Walk


1 Comment
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