Author: Kristy Park

Warm Up: Tabata: Burpees Banded Side Step Front Squats Lateral Hurdle Jumps Strength: Front Squats 3-3-3-3-3 WOD: 8 min AMRAP: 10 Hang Power Snatch (95/65) 10 Box Jump Overs (24/20)

Warm Up: 2 Rounds: 100m Jog 10 Lunges High Knees 10 Push Ups Butt Kickers 10 Hollow Rocks High Skips WOD: For Time: 500m ROW 50 DU’s 25 Sit Ups 25 Air Squats 400m RUN 40 DU’s 20 Sit Ups …

Tuesday WOD 3/22/16 Read more »

Warm Up: Tabata: DU’s Air Squats Hollow Rocks Strict Press Strength: Clean & Jerk 4-4-4-4 WOD: 3 Rounds For Time: 15 Burpees 15 Push Jerks (135/95)

Warm Up: Tabata: Feet to Hands Hollow Rocks Air Squats Lateral Hurdle Jumps WOD: For Time: 50-40-30-20-10 Back Rack Lunges (95/65) 100-80-60-40-20 DU”s

We will be having our fourth Friday Night Open event tonight at 5:30.  We are not planning to have a potluck after the WOD this week but everyone is welcome to hang out after, so bring a beverage or snack if you would …

Friday WOD 3/18/16 Read more »

Don’t forget to tune in for the Live Open WOD Announcement of 16.4 today at 5pm at games.crossfit.com Warm Up: 2 Rounds: 100m Jog 10 Air Squats 10 Russian KB Swings 10 Sit Ups 10 Kip Swings WOD: 4 Rounds For …

Thursday WOD 3/17/16 Read more »

Warm Up: Tabata: DU’s Side Plank OH Squats Single Leg Deadlift Strength: Squat Snatch 1-1-1-1-1-1 WOD: 7 min AMRAP: 10 Deadlifts (225/155) 10 Burpees Over the Bar

Warm Up: Tabata: Burpees Air Squats Push Ups KB Swings WOD: 5 Rounds For Time: 15 Wall Balls (20/14) 15 Power Cleans (95/65)

Don’t forget to get your 16.3 scores submitted online by 5pm TODAY! Warm Up: Tabata: Moutain Climbers Banded Side Step Hollow Rocks Back Squats Strength: Back Squats 3-3-3-3-3 WOD: 8 min AMRAP: 15 Push Press (95/65) 30 DU’s (2:1 singles)

Warm Up: 2 Rounds: 100m Jog 20 Banded Side Step (10 each direction) 10 Air Squats 10 Push Ups 10 Step Ups WOD: For Time: 10 Back Squats (Body weight or weight you can go unbroken) 200m Run 9 Back …

Saturday WOD 3/12/16 Read more »