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WOD 1-31-14 ME Pullups 3 Rounds: • 10 DB Snatch Rt Arm (45/30) • 100M Run • 10 DB Snatch Lt Arm • 100M Run After Party: 200M Row for time, damper set on 3 Make sure to turn in your 2014 Goal [...]

WOD 1-30-14 BOB 14.1 AMRAP in 10 minutes: 500m Row buy in, then: • 10 Thrusters (95/65) [75/45] • 20 Sit Ups • 30 Double Unders [90 singles] Scaled has the option to do 30 DUs or 90 singles. [...]

WOD 1-29-14 Deadlift: find a 1RM 5 Rounds: • 15 KB Swings (55/35) • 5 Floor Wipers (per side) • 10 Goblet Squats Battle off the Boxes is this Thursday!!! It’s a whole new year and a whole [...]

WOD 1-28-14 NO 6AM CLASS TODAY!!! • Hang from pullup bars for max time • Max distance farmer’s carry (55/35) • Hang from bars 1:1 with max time achieved. AMRAP in 10: • 5 Wall Ball (20/14) [...]

Eric helping Justin stretch his shoulders WOD 1-27-14 Strict Press: find a 1 Rep Max 4 Rounds: • 10 Ring Dips • 10 Squat Cleans (135/95) • 50 Situps We will be having a CrossFit Kids class on [...]

WOD 140124 Strength Press 5×5 (65-85% increase weights! but start no lower and end no higher than this) Met-con For time: 10 presses (115/75) 15 Overhead squats 20 Push presses 25 Front [...]

3 rounds: 21 Wall Ball (20/14) 21 Toes to Bar 100ft farmers carry (55/45) 28 burpee box jumps (24/20) 100ft farmers carry 3 muscle ups (sub 6 strict Pull-ups) After Party: Max Du in 2:00 Mobility Work

“We’re forging elite fitness but we’re filtering for character.” – Coach Greg Glassman     Check your ego at the door.   Walking through the bay doors, it could be easy to walk by [...]

Skill 500m Row Time Trial Max Double Unders in 2:00 Met-Con AMRAP in 8 minutes: 10 Burpees 15 Box Jumps (24/20) 20 KB Swings After Party: 800m Run

Skill: 5 x 2 High Hang Squat Clean + 1 Jerk (no higher that 75%) Met-Con AMREP in 10:00 Thrusters 30 at 65/45 30 at 95/65 30 at 135/95 as many as possible at 185/115