Friday, 2/27/15

THE OPEN IS HERE! Please note that "ground to over head" is allowed for all SCALED divisions.View Public Whiteboard9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85# / 55# 5 Ground to Overhead, 85# / 55#CrossFit Games 15.1 […] Read More >>

Friday, 2/27/15

View Public WhiteboardLunge position, elbow high, shoulders up and back […] Read More >>

Thursday, 2/26/15

Go at the row in heats... cheer on your Classmates :)View Public Whiteboard250m Row 21 Air Squats 250m Row 15 Air Squats 250m Row 9 Air Squats […] Read More >>

Wednesday,

View Public Whiteboardlunge position; single arm press […] Read More >>

Wednesday, 2/25/15

View Public WhiteboardL2/3 12Min AMRAP 7 KB Swings (70,53#) 9 Hand release Pushups 12 Toes to BarL1 12Min AMRAP 7 KB Swings (53,44#) 9 Hand release Pushups 12 K2ElbowBaseline 12Min AMRAP 7 Russian KB Swings (44 […] Read More >>

Tuesday,2/24/15

You will record the weight of your wall ball.View Public WhiteboardL2/3 20min EMOM Evens 10 Wall Ball (Full ROM) 3 C2Bar Odds 7 Box Jumps (30,24in) 3 BurpeesL1 20min EMOM Evens 10 Wall Ball (Full ROM) 3 Pullups Odds 7 Box Jumps (24,20in) 3 BurpeesBaseline 20min EMOM Evens 10 Wall Ball (Accuracy) 3 Jumping Pullups […] Read More >>

Monday 2/23/15

View Public WhiteboardLunge position, elbow high, shoulders up and back […] Read More >>

Monday, 2/23/15

View Public WhiteboardL2/3 5 Rounds 10 Thrusters (105, 75#) 100m Run 1min RestL1 5 Rounds 10 Thrusters (95, 65#) 100m Run 1min RestBaseline 5 Rounds 10 Thrusters (65, 45#) (to ball/bench) 150m Row 1min Rest […] Read More >>

Friday, 2/20/15

View Public WhiteboardRotate hips in, extend the elbow, move about the T-spine […] Read More >>

Friday, 2/20/15

View Public WhiteboardL2/3 3 Rounds 12 Power Snatch (105, 75#) 10 Ring Dips 8 Pistols Alternating (4 each) 2 MUsL1 3 Rounds 12 Power Snatch (85, 55#) 10 Ring Dips (band or box) 8 Pistols Alternating (4 each) (assisted) 2 Burpee Chest to Bar3 Rounds 12 Hang Power Snatch (45, 15#) 10 Parallete Dips 8 […] Read More >>