Month: February 2015

  • 3.1.15 Box Brief

    3.1.15 Box Brief

    CrossFit Open 15.1 — Complete! Congrats to all the Athletes that completed 15.1 on Friday night. One WOD down, Four to go…..

  • Sunday 3.1.15 WOD

    Sunday 3.1.15 WOD

    Gymnastics Bias WOD #1 –For Quality– 15min Alternating EMOM 5 HSPU 5 Strict Pull Ups 5 Ring Dips **Score total reps completes in 15min WOD #2 “D.D.P.” 10 Rounds 5 Deadlifts (155,105) 5 Pushups 5 Box Jumps (30,24) **Score time Extra Credit 4 x 1min plank + 15 Sit Ups  

  • Sunday 3.1.15 Competitor WOD

    Sunday 3.1.15 Competitor WOD
  • Saturday 2.28.15 WOD

    Saturday 2.28.15 WOD

    Partner Up! WOD “Rowdy Roddy Piper” Teams of 2 5min AMRAP Clean + Hang Clean (135,95) –3min Rest– 10min AMRAP 10 Cal Row 10 Pull Ups 10 Burpees 10 Wall Balls (20,14) –3min Rest– 5min AMRAP Bear Complex (135,95) **CL+FS+PP+BS+BNP **Score total reps of each individual AMRAP Extra Credit Have a great weekend!  

  • Saturday 2.28.15 Competitor WOD

    Strength Squat Jerk (1RM – in less than 10 reps past 50%) WOD Rowdy Roddy Piper (3 Rounds for reps) Teams of 2 5min AMRAP Clean + Hang Clean (135,95) –3min Rest– 10min AMRAP 10 Cal Row 10 Pull Ups 10 Burpees 10 Wall Balls (20,14) –3min Rest– 5min AMRAP Bear Complex (135,95) **CL+FS+PP+BS+BNP **Score total reps […]

  • Friday 2.27.15 WOD

    15.1 Top Score = $100 Lululemon Apparel WOD #1 “CrossFit Games Open 15.1” 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115#  / 75# 5 Snatches, 115# / 75# Scaled 85,55 Masters Age 55+ 85,55 Masters Age 55+ Scaled 65,45 Teens 85,55 Teens Scaled 65,45 WOD#2 “CrossFit Games Open 15.1A “ 6-Minutes to Establish: […]

  • Friday 2.27.15 Competitor WOD

    Friday 2.27.15 Competitor WOD

    Max Effort Upper WOD #1 “CrossFit Games Open 15.1” 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# WOD #2 “CrossFit Games Open 15.1A” 6-Minutes to Establish: 1-RM Clean and Jerk Special Strength 3×10 DB Skull Crusher Special Strength 3x1min for max weight barbell lockout overhead + […]

  • 2.26.15 Box Brief

    CrossFit Open WOD 15.1 Join us Thursday 8pm at the Box to watch 15.1 announced live. 15.1 will be programmed into all Friday class times. If you are registered for the Open please attend the 4:30 and 5:30pm WODs, where Judges will be made available. When you arrive please sign into Wodify so we can […]

  • Thursday 2.26.15 WOD

    Thursday 2.26.15 WOD

    Dynamic Effort Lower Strength Front Box Squat (12×2 @ 80% 1RM) WOD “Redneck Riviera” 12min AMRAP 1 Rope Climb 2 Deadlifts (135,95) 3 Squat Cleans (135,95) 4 HSPU Extra Credit 100 Reverse Hypers **In as few sets as possible, go light  

  • Thursday 2.26.15 On-Ramp

    Thursday 2.26.15 On-Ramp

    @CFR5 On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run