ANNOUNCEMENT:
NO CLASS THIS SATURDAY.
ON ACCOUNT OF THE IRON BEAVER FALL CLASSIC WEIGHTLIFTING COMPETITION.
WOD: 09/06/19
Work up to a Heavy:
Power Snatch + Hang Power Snatch
“Iron Maiden”
For time:
“Isabel”
Directly into,
1 mile run
WOD: 09/05/19
“Judas Priest”
20 minute AMRAP of:
50 Calorie Row
50 Wall-balls, 20/14-lbs.
50 Push-ups
50 Kettlebell Swings, 53/35-lbs.
ANNOUNCEMENT:
NO CLASS THIS SATURDAY.
ON ACCOUNT OF THE IRON BEAVER FALL CLASSIC WEIGHTLIFTING COMPETITION.
WOD: 09/04/19
Work up to a Heavy:
Power Clean + Hang Power Clean
“Nirvana”
21-15-9 reps for time of:
Dumbbell Power Cleans, 50/35-lbs.
Burpees over the DB
Announcement:
No Class this Saturday.
On account of the Iron Beaver Fall Classic Weightlifting Competition.
WOD: 09/03/19
“Led Zeppelin”
2 rounds for time of:
10 Overhead Squats, 135/95-lbs.
Run 400m
15 Front Squats, 135/95-lbs.
Run 400m
20 Back Squats, 135/95-lbs.
Run 400m
WOD: 09/02/19
Stations
Announcement:
LABOR DAY, 9/2, Class at 10am ONLY!
WOD: 09/01/19
“Scar”
20 minute AMRAP of:
600m Run
Max Strict Pull-ups
600m Run
Max Strict Push-ups
*Score is total reps.
ANNOUNCEMENT:
OUR CROSSFIT GAMES CHAMPION, JOEY KIMDON, HAS RETURNED!
WE WILL BE THROWING HER A CELEBRATORY WOD THIS SATURDAY AT 9AM. THEN STICK AROUND AT THE GYM FOR SNACKS AND TO CONGRATULATE HER ON A WELL DESERVED 1ST PLACE FINISH!
WOD: 08/31/19
“Ursula”
For Time with a Partner:
50 power cleans 155,105
50 box jump overs (follow the leader, 50/ea)
50 synchro deadlifts 225, 155
50 synchro sit ups
15 burpees pull ups each, you go I go
30 synchro sit ups
30 synchro deadlifts 225, 155
30 box jump overs
30 power cleans 155, 105
Announcement:
Our CrossFit Games Champion, Joey Kimdon, has returned!
We will be throwing her a celebratory WOD this Saturday at 9am. Then stick around at the gym for snacks and to congratulate her on a well deserved 1st Place finish!
WOD: 08/30/19
“Captain Hook”
Every 3 minutes for 5 sets:
Sumo Deadlift, 3 reps
“Smee”
Every 3 minutes for 5 sets:
Strict Press, 3 reps
Announcement:
Our CrossFit Games Champion, Joey Kimdon, has returned!
We will be throwing her a celebratory WOD this Saturday at 9am. Then stick around at the gym for snacks and to congratulate her on a well deserved 1st Place finish!
WOD: 08/29/19
“Jafar”
20 minute AMRAP of:
9 Burpees
15 Toes to bar
21 Dumbbell Snatches, 50/35-lbs.
