2016 Regional Team Event #3 & Individual Event #3 Mash-up Partner WOD – For Time 1600 Meter Run – partners rotate every 200 Meters ( 4 each) 104 WallBalls (20/14) – One work/one plank 52 Strict Pull-ups – one work/one hold Ring Row 100 GHD Sit-ups (140 AB Mat) – one work/one hold Deadlift (HAP)...Read More
A. 2016 Regional Individual WOD # 2 – “Nate” – 20:00 AMRAP 2 Muscle Up 4 HSPU 8 KB Swings (32/20) *Athletes can do Regional Nate if they wish 🙂 B. Easy 800 or Mile Run – athlete choiceRead More
A. Work up to Heavy 3 Rep Thruster (take 3-4 attempts after W/U) B. 2016 Regional Team Event 9 – 8:00 CAP 21 Thrusters (95/65) 4 Rope Climb (Mod – 3 Rope) 15 Thursters 3 Rope Climb (Mod – 2 Rope) 9 Thrusters 2 Rope Climb (Mod – 1) C. Rest as needed, then 8:00...Read More
A. 2016 Regional Individual WOD # 1 10 – 8 – 6 – 4 – 2 Snatch – 11:00 *athletes will use weights as they choose, power or squat B. 2016 Regional Team Event #7/8 – 15:00 CAP – Partner WOD 100 Power Snatch (95/65-one work at a time) 50 Sync T2B 50′ HSW 50′...Read More
A. Work up to Heavy Deadlift Single for Day B. 2016 Regional Individual Event 5 – for time 400 Meter Run 40 GHD Sit-ups (Sub 50 Ab Mat) 7 Deadlift (use +/- 80% of A…regional weights 405/275) C. 500 Meter Row Cool DownRead More
A. Weighted Pull-up 3 – 3 – 3 – 3 – 3 B. Helen – 3 Rounds for time 400 Meter Run 21 KB Swings (24/16kg) 12 Pull-ups REST AS NEEDED, THEN: C. 4:00 Plank…each break = 15 Hollow RocksRead More
A. Squat (pick one) 10 @ 60% – 8 @ 70% – 6 @ 80% – 4 @ 85% B. 3:00 WORK/3:00 REST – 4 Rounds 10 Slam Balls 10 Pistols (alt) 10 Box Jumps (24/20) Max Calories on the Row in time remaining C. Immediately after B, Spend 5:00 on DU Practice, try to...Read More
“The coaches are great and make sure you are in proper form which I really needed. Everything is at your own pace and all the other gym members were so supportive.” -Susan K.Read More
“Awesome facility with even better people. This box has figured out a formula for an atmosphere that houses elite athletes with a competitive zeal, all the while dodging the intimidating stigma that often comes with elite boxes. Challenging for the established CrossFitter yet still inviting to the novice-level athlete. Large elite box service and coaching...Read More
