CROSSFIT GAME OPEN WOD #5 MEN:  Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 65kg) 10 Toes to bar 15 Wall balls (20lbs to 10′ target)  WOMEN:  Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (100lbs / 45kg) 10 Toes to bar 15 Wall balls (14lbs to 9′ target) Description Power clean This is a standard Power clean from the ground to the shoulders. The barbell begins on...

Warmup Row 1K WOD 1st Bench Press 1RM 2nd “The Chief” Max Rounds in 3min of: 135lb Power Clean, 3reps 6 Pushups 9 Squats Rest 1min and complete a total of...

Warmup CrossFit Warmup WOD 1st Deadlift 1RM 2nd For Time: Run...

Warmup As needed for Team WOD Team WOD In Teams of 2 5 rounds for time of: 95lb Sumo Deadlift Highpull, 30reps 95lb Thrusters, 30reps 30 Pullups Only one athlete may go at a time.  Athletes must complete all 30reps of each exercise as a team before moving onto the next...

Warmup CrossFit Warmup WOD 1st Squat 1RM 2nd “Michael” 3rounds for time of: Run 800meters 50 Back Ext 50 Situps ***Back Ext alternate= 45lb Good Mornings Congratulations to Josh Bennett for his completion of the CrossFit Level 1...

Warmup 3rounds of: 15 Burpees Samson Stretch WOD 1st Shoulder Press 1RM 2nd “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air...

Rest Day/Make up Day/Skill Development Weekly Tests 1. Rope Climb, 1 Ascent 2. 20 GHD situps 3. 1 mile Run Congratulations to Laura Jette on her completion of the Boston...

Warmup CrossFit Warmup WOD AMRAP in 20mins of: 5 Thrusters, 95lb/65lb 7 Hang Power Cleans, 95lb/65lb 10 Sumo Deadlift Highpulls,...

Warmup 3rounds of: 15Double Unders 400meter Run WOD 1st Deadlift 3-3-3 2nd Walking lunge 40steps 21 Pull-ups 21 Sit-ups Walking lunge 40steps 18 Pull-ups 18 Sit-ups Walking lunge 40steps 15 Pull-ups 15 Sit-ups Walking lunge 40steps 12 Pull-ups 12 Sit-ups Walking lunge 40steps 9 Pull-ups 9 Sit-ups Walking Lunge 40steps 6 Pull-ups 6...

Warmup 3rounds of: 10 Pushups 20 Double Unders WOD Five rounds for time of: 95lb/65lb Power Snatch, 15reps 500 meter...

Warmup As needed for Team WOD Team WOD In teams of 2 For time: Run 1mile 150 Body Busters Run 1mile Both athletes start at the same time.  The athlete that arrives back to the gym from the run first may start on the 150bodybusters before his/her teammate comes back.  Both athletes will start the second run together.  The clock stops when the last athlete finishs. A Body Buster is a Burpee to Pullup to Knees to Elbow.  Should be...

Warmup CrossFit Warmup WOD 1st Squat Clean 3-3-3 2nd “Karen” For Time: 150 Wall Balls, 20lb...

Warmup Row 1k Patriot’s Day WOD “Tyler” 5 rounds for time of: 7 Muscle ups 21 Sumo Deadlift High Pulls, 95lbs Muscle up sub: 3 pullups +3 Dips=1...

Rest Day/Make up Day/Skill Development Weekly Test: 1. Kettle Bell Swings: 20reps @1.5/1 Pood 2. 100 Air Squats 3. 30 Pushups Good Luck to Laura Jette (featured above getting her arm worked on)!!!  Laura is running in the Boston Marathon...

Warmup 3 rounds of: 10 Pushups 10 Kettlebell Swings 10 Squats 10 Back Ext 10 Situps WOD 1st Push Jerk 3-3-3 2nd For time: 30 Knees to Elbows Row 1250 meters 150 Double Unders 50 Burpees 30 Knees to Elbows Attention members!  Please don’t tie the new jump ropes.  They are easily...