Author: Kristy Park

Warm Up: Tabata: Feet to Hands KB High Pulls Hollow Rocks Broad Jumps Strength: Power Clean 2-2-2-2-2 WOD: 8 min AMRAP: 10 KB Swings (53/35) 10 Goblet Squat (53/35) 10 Burpees

Warm Up: 2 Rounds: 10 Jumping Lunges 10 Inchworms 10 Single Leg Deadlifts 10 Good Mornings Strength: Deadlift 3-3-3-3-3 WOD: “Annie” For Time: 50-40-30-20-10 reps of: Double Unders (2:1 singles) Sit Ups

Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander …

Monday WOD 5/29/17 Read more »

Warm Up: Tabata: Burpees Goblet Squats KB High Pulls Single Leg Deadlift WOD: 4 Rounds For Time: 400m Row 20 KB Swings (53/35) 15 Wall Balls (20/14)

Warm Up: 2 Rounds: 10 Feet to Hands 10 T2B 10 Banded Side Steps (each direction) 10 Goblet Squats Strength: Front Squat 3-3-3-3-3 WOD: 8 min AMRAP: 10 Push Press (95/65) 20 Walking Lunges 30 Sit Ups

  Warm Up: Tabata: Reverse Burpees Push Ups Hollow Rocks Pull Ups WOD: Technique Thursday: Take 15 minutes to work on Rope Climbs. This includes all scales, different leg wraps and foot postioning, proper technique for regular climbs and legless …

Thursday WOD 5/25/17 Read more »

  Warm Up: 2 Rounds: 40ft Crab Walk 10 Banded Pass Thrus 10 Single Arm DB Lunges 10 BTN Strict Press Strength: OH Squat 3-3-3-3-3 WOD: “Isabel” For Time: 30 Power Snatches (135/95)

Today we are doing a Hero WOD in support of Firetower CrossFit and CrossFit Helena for Deputy Sheriff Mason Moore from Broadwater County Sheriff’s Department in Montana. Moore was killed in the line of duty on 5/16/17. We would like …

Tuesday WOD 5/23/17 Read more »

Warm Up: 2 Rounds: 20 Mountain Climbers 10 Air Squats 10 Kip Swings 10 DB Strict Press (each arm) Strength: Push Press 3-3-3-3-3 WOD: 9 min AMRAP: 10 Squat Cleans (135/95) 30 Double Unders (2:1 singles) 3 Bar Muscle Ups …

Monday WOD 5/22/17 Read more »

Warm Up: 2 Rounds: 40ft Bear Crawl 10 Goblet Squats 10 Single Leg Deadlifts 10 Kip Swings WOD: For Time: 30 Calorie Row 30 Wall Balls (20/14) 30 Toes to Bar 30 Deadlifts (205/135, 45%1RM) 30 Burpee Box Jump (24/20) …

Saturday WOD 5/20/17 Read more »