Entries by Andrew Gonzales

Weightlifting Wednesday 3-23-16

March 22, 2016 in /by

Strength OHS 5-5-2-2-2 WOD 5 rounds of… EMOM Format 1 min of ME Power Snatches (95/65) for work 45sec/ rest 15sec 1 min of ME DU’s 1 min to complete 3 wall climbs Measure will be total reps Snatches + DU’s WL Snatch Pulls 2-2-2-1-1 Split Jerk 3-3-3-3      

Motivational Monday 3-21-16

March 20, 2016 in /by

Strength Squat Clean  2-2-2-2-2-2 Work to a heavy 2 WOD 2RFT 15 Clean + Jerk (135/95) 25 Box Jumps 400m run Cashout– ME Bench Press reps 1min (weight you did WOD)   

Friday Open WOD 16.4 3-18-16

March 17, 2016 in /by

WOD 13:00min AMRAP 55 DL (225/135) 55 WB (20/14) 10ft male/ 9ft female 55 cal row 55 HSPU’s Measure= total reps Tie break= time done with cal row, elapse time.   

Teamtwerk Thursday/ St. Patrick’s Day 3-17-16

March 16, 2016 in /by

Skill 1000m row for time Team WOD “Rowling” Classes will be broken into 2 teams, which ever team loses the frame will be penalized with more work. Alternating team mates to rowl!  1. KBS 25-40 2. Push-ups 25-40 3. Run 200-400m 4. Plate G2OH 25-40 5. Pull-ups 10-25 6. Air Squats 25-40 7. Bear crawls […]

Weightlifting Wednesday 3-16-16

March 15, 2016 in /by

Strength 10:00min EMOM 1 Pause Squat Snatch + 1 Snatch Balance * Increase weight every set WOD 10:00min AMRAP 8 DL (225/135) 6 Burpees over Bar 15 WB (20/14) WL Split Jetk 2-2-1-1-1 Clean Pulls 2-2-2-2-2   

Motivational Monday 3-14-16

March 13, 2016 in /by

Strength Thrusters 7-5-3-3-3 Off the rack, increase weight every set.  WOD 12:00min AMRAP 5 Clusters (135/85) 10 HRPU’s 25 DU’s Cashout-400m run for time   

Friday 3-11-16

March 10, 2016 in /by

CrossFit workout 16.3 7min AMRAP 10 Power snatches (75/55) 3 Bar Muscle Ups Scaling versions will be available. Details at the box.