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HOPE TO SEE EVERYONE THERE

Today’s WOD:

 

Clean Complex

EMOMx15: Power Clean + Hang Squat Clean + Squat Clean, climbing

 

-Then-

 

3 Rounds:

10 Front Squats, 134/95 – no rack

15 C2B

50 Double Unders

 

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM


bunny-weights

Happy Easter. CrossFit Class today at 10am only

Today’s WOD:

Surprise Easter WOD

 

Heads Up

Open 16.5 judging at 9 AM

Boxing class meets at 9AM

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Today’s WOD

7 Rounds, On The 3:00:
400 Meter Run
12 Toes to Bar
Score total TTB.

Heads Up:

Comp WOD meets at 8AM

Yoga class meets at 9 AM

EWOD meets at 10AM

Sorry, no Barbell class today

Sorry, no Open gym today

crossfit best thing

Open WODs will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

 

Today’s WOD:

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

 

-OR-

 

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 9:30AM

Today’s WOD:

4 person team WOD
20 min AMRAP:
300m medball run (20/30)
Sled pulls (90/135)
HR Push ups
Rest

Team rotates through stations. Score total reps of pulls and push ups. 1 full rope length = 1 rep.

(Substitute if no sled available: 6 ground to standing rope climbs -or- 1 legless rope climb.)

Heads Up:

Babysitting provided at 9:30 AM

Ready for the final 16.5? Open WODs will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

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Today’s WOD:

 

Power Snatch – Build to a Heavy Set of 2

 

Alternating EMOM for 12 min:

Odd Minutes – 3 Power Snatches (75%)

Even Minutes – 40 Double-Unders

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:30PM

Yoga meets at 9:30AM and 6:15 PM

BootCamp class meets at 9:30AM and 6:15 PM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

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Today’s WOD:

 

3 rounds for time:

21 Box Jumps (24/20)

12 Thrusters (95/65)

3 Ring Muscle Ups

 

MU modification: 4 Bar Muscle Ups -or- 4 pul ups and 4 Ring Dips = 1 Muscle Up

 

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

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Today’s WOD:

 

AMRAP 13 min:

30 AbMat Sit-Ups

30 Kettlebell Swings (53/35)

30 Calorie Row

 

Or, re-test “Open 16.4”!

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

Yoga at 6:15 pm

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats 45#

20 Back Squats 45#

400m Run

In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan

To learn more about Jenny click here  

(If you ran on Saturday okay to sub 400m row)

 

Heads Up

Open 16.4 judging at 9 AM

Boxing class meets at 9AM

Open WODs will be hosted Sunday mornings at 9:00am.

 

Today’s WOD:

 

3 Rounds:

15 Pull-Ups

20 Box Jumps (24/20)

25 Air Squats

400 Meter Run

 

Heads Up:

Comp WOD meets at 8AM

Yoga class meets at 9 AM

EWOD meets at 10AM

Barbell class meets at 11 – Noon

Open gym meets at 10 AM – Noon