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Today’s WOD:

 

EMOM x 9:

Minutes 1-3 – 2 Squat Snatches (70%)

Minutes 4-9 – 1 Squat Snatch (Climb to a Heavy)

This is not a 1-Rep Max Attempt, but continue to climb if the weight feels good and you are catching with locked out elbows.

 

-Then-

 

3 RFT:

30 Cal Row

20 Power Cleans, 95/65

10 OHS, 95/65

5 Strict HSPU

 

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

Today’s WOD:

 

2 Rounds for Time

400 Meter Run

26 Hand Release Push Ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit Ups

400 Meter Run

26 Hip Extensions

400 Meter Run

26 Double Unders

400 Meter Run

26 Box Jumps (24/20)

 

CrossFit Lite/BootCamp WOD

4 Rounds of:

500m Row

30 Wall Balls 20/14

20 Box Jumps 24/20

For time!!!

Finish with

5×12 TTB

 

Heads Up:

Open Gym meets at 7AM

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

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

Yoga at 6:15 pm

Today’s WOD:

 

5 RFT:

10 Handstand Push ups

10 Ring Dips

10 Push ups

300m Row/Run

 

Heads Up:

Boxing class meets at 9AM

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Hope to see everyone tonight!!

Today’s WOD:

 

Partner WOD:

20 Pull Ups

50m Buddy Carry (Teammate 1 carries 2)

20 Box Jumps

50m Buddy Carry (Teammate 2 carries 1)

20 Burpees

100m Buddy Carry (switch at 50m)

20 KB Swings 53/33

25m Bear crawl

*14 Minute Time Cap

 

Rest 1 Minute

8 Minutes to obtain,

Max Shoulder to Overhead

 

Only one athlete is completing reps at a time. T1 must complete all 20 pull ups before T2 can begin. Once both athletes relay through the reps, they can begin the buddy carries. Each team will have 1 barbell to share for the 8 minute S2OH.

 

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

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On Saturday April 2nd at 6:30pm we will be having an end of OPEN party at the box!!! It is open to ALL Crossfit Inspire Members, Family, and Friends. Please bring your favorite Dessert or Appetizer. Main Course will be provided. We hope to see everyone there!!!

 

Today’s WOD:

4 Rounds for Time

400 Meter Run

50 Air Squats

Cash out/Cool down:

Accumulate 2:00 L-Sit -or- 3:00 Plank

 

Heads Up:

Babysitting provided at 9:30 AM

Screen Shot 2016-03-21 at 9.11.57 PM

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.