Archives: WODS

Metcon “Helen” 3 rounds: 400m run 21 KB swings (53/35) 12 pull-ups The focus today is on the metcon, the…

This week we will separate the cleans from the jerks, with each movement landing on a different day. I am…

8am & 10:30am Crossfit 2 rounds (teams of 3): 50 burpees 50 wall balls (20/14) 50 sit-ups* 50 Double DB push press (45/25)**…

Strength/Skill Hand Stand Push-Ups practice (10 min) If you have HSPU, perform the following: 3 rounds (not for time): Max…

Strength Pause front squat 5×3 2 second pause at the bottom of the squat. Target ending percentage ~70%. Metcon AMRAP…

Unfortunately Spin with Kelly is cancelled this Wednesday because there is no Kelly (she is out of town). We should…

Strength E2MOM 10 (5 sets): Clean & jerk x 2 Squat clean & split jerk recommended. There is only 5…

Strength Back squat 5×4 Warm up and then hit 5 working sets of 4. Build over the sets, ending at…

Clean and jerk continues this week on Tuesday. We will also be squatting twice, the second session will be pause…

He is back! Join us at 9am for barbell with Paul. Also, we will be have a gym clean up…