Ellen is all smiles as she works through her prego sled pushes!
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Reminder: Shayan WILL be running Open Gym this Sunday from 9:30am to 11:30am!
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WOD

“Chip & Rip”
In teams of 2, complete the following for time:
100 Calorie Row
100 Box Jump Overs (24/20″)
100 Deadlifts (185/125#)
100 Wallballs (20/14#)
100 Burpees :)
100 Wallballs (20/14#)
100 Deadlifts (185/125#)
100 Box Jump Overs (24/20″)
100 Calorie Row

Today’s workout is a team version 2014 Regionals Event 6. This “chipper” format is a classic workout structure in CrossFit. You complete each movement in order before moving to the next. This is designed so that as one movement fatigues, you move to the next one that has a different demand. There will be a cumulative effect, but the variety allows you to keep moving through for an increased metabolic effect.

“We aim above the mark to hit the mark.”

~Ralph Waldo Emerson

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May 5, 2017
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Saturday May 6, 2017

Ellen is all smiles as she works through her prego sled pushes! __ Reminder: Shayan WILL be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD “Chip & Rip” In teams of 2, complete the following for time: 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees 100 Wallballs (20/14#) 100 […]
May 4, 2017
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Friday May 5, 2017

Nope James isn’t dying, he’s just exercising! __ It’s Benchmark Friday! __ Benchmark WOD “Nancy” Compare to 04/22/16 5 rounds for time: 400 Meter Run 15 Overhead Squats 95/65 “Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with […]
May 3, 2017
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Thursday May 4, 2017

Ian is making sure to take out all of his anger on the Deadlifts during last Thursday’s WOD! __ WOD Option 1: “Bumper Boats” 3 Rounds: 500 meter Row 25 Sit-Ups 20 Strict Presses (75/55) 15 Deadlifts (205/145) Option 2: Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on […]
May 2, 2017
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Wednesday May 3, 2017

Kenzie is looking strong throughout her Kettlebell Swings! __ WOD “Make It Rain” For time: 21 – 15 – 9 Bike for Calories Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 21 – 15 – 9: Medball Cleans (20/14) 200 Meter Run “I learned the value of hard work by working hard.” ~Margaret Mead