1. 07/14/2020

    Complete For Time:

    800 Meter Run

    70 Wall Ball (20/14)(10’/9’)

    60 Lat Sit Ups (20/14)

    50 Pull Ups

    400 Meter Run

    30 Wall Ball

    20 Lat Sit Ups

    10 Pull Ups

    This chipper is really like two different workouts.

    The first part favors a steady pace with smart breaks in reps (70 WB = 25-20-15-10)  (PU= 5×10 or 10-10-10-5-5-5-5 as an example).

    The second part (starting with the 400m run) is really an all out effort where we are looking to do our best to go unbroken with all movements.

  2. 07/13/2020

    Complete For Total Reps/Cals

    With a 15 Minute Clock

    3:00 Max Calorie Row

    Immediately Into

    12 Minute AMRAP

    12 KB Snatch (53/35)

    12 Bar Facing Burpee

    12 SDHP (95/65)

  3. 07/10/2020

    20 Rounds

    2 Power Clean (185/125)

    3 Front Squat (185/125)

    100 Meter Run

    For your weight, this should be a weight you can do unbroken for the 3 reps of front squat but it should also be a weight that will challenge you a little.  Use your 100 meter runs to recover.

  4. 07/09/2020

    4 X 3:00 Intervals

    (20/17)(25/20) Calorie Row

    12 Box Jump Up & Over (24”/20”)(30”/24”)

    Max Cal Assault Bike in Remainder

    3 Minute Rest

    For today, once the row and box jumps are complete, we are anticipating a pretty short time on the bike to accumulate your calories.  So you’re going to need to push it here.  Pick whichever row will allow you to be off the rower in no longer than about 1:15-1:20.

  5. 07/08/2020

    ANNOUNCEMENT:  Hey all.  We are getting a little too relaxed with a couple of things. We NEED to have you wearing a mask in the building when you come in for your wod.  Please.  We also need to do a better job of cleaning off the rig after use.  We are doing great with keeping the equipment sanitized and we appreciate the effort to do this.  Thanks for doing your part.

    15 Minute EMOM

    3 Power Snatch (Heavy)

    12 Burpee to 6″ Target

    15 GHD Sit Ups

    For today, we are looking to go heavy on our power snatch.  This should not be a weight you could link any reps and you should be thinking about a weight that is in the 80-ish percent of your 1 rep (if you know that number).  Your Coach will help you determine the best weight for you.  If you are working technique, your reps will be higher and weight lower but we want the focus to be on quality reps.  Burpees will be done touching a target that is roughly 6 inches above your reach.

  6. 07/07/2020

    12 Minute AMRAP

    200 Meter Run

    12 Wall Ball (20/14)(10’/9′)

    8 T2B

     

  7. 07/07/2020

    Complete For Time:

    3 Rounds

    5/8 Bar Muscle Ups

    10 OHS (95/65)(135/95)*

    50 Double Unders

    For today, we are looking to go a bit on the heavy side for the OHS.  This should be a weight that challenges you (as long as technique is there).  If the RX+ weight is not quite heavy enough for you, ask your Coach about going up more.  Low volume here is pushing you to a sprint effort but we realize the weight on the barbell may slow that down a bit.  This is one of those WODS were we are OK sacrificing a heavier load vs higher intensity.

  8. 07/04/2020

    Happy 4th of July!!!

    7am Competitors Class

    9am 4th of July WOD

  9. 07/03/2020

    ANNOUNCEMENT:  WE WILL HAVE ALL NORMAL CLASS TIMES FOR FRIDAY AND A SPECIAL 4TH OF JULY WOD ON SATURDAY AT 9:00!  PLEASE MAKE PLANS TO ATTEND AND CELEBRATE WITH US!

    “COFFEY”

    800 Meter Run

    50 Back Squat (135/95)

    50 Bench Press (135/95)

    800 Meter Run

    35 Back Squat (135/95)

    35 Bench Press (135/95)

    800 Meter Run

    20 Back Squat (135/95)

    20 Bench Press (135/95)

    800 Meter Run

    1 Muscle Up

    For today, we will need to get moving on this WOD so be there on time as we will have a bit of an abbreviated warm up so we can get going.  For many of you, the bench press weight and volume might be just a bit out of your comfort level.  That’s OK!!  We will likely have bench press “stations” where the weight is lighter.  We will also recommend lower rep volume for some.   We can also do this for the squats if needed.  The weight for both should be on the lighter side for you.  Your Coach will help you figure it all out…just show up ready to grind through this one.

    U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, OR, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, CA, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan.

    He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

    This “Coffey” Hero WOD was first posted on CrossFit Main Site as the workout of the day for Wednesday, December 11, 2013 (131211).