CrossFit WOD, February 21, 2020

Friday – In house Olympic WL Meet Saturday April 11 9 am“Cornhole Tasting”– a cornhole tourney and beer & wine tasting event @ Crag!-Saturday, March 21st @4pm 2 hang squat clean + 1 overhead (E90 sec x 8 ) 2 front squat + 1 overhead (from rack) (E90 sec x 8 )

CrossFit WOD, February 20, 2020

Thursday – In house Olympic WL Meet Saturday April 11 9 am“Cornhole Tasting”– a cornhole tourney and beer & wine tasting event @ Crag!-Saturday, March 21st @4pm Metcon 30 min Amrao 30 push ups – pick a range of motion that we can do at least 5 in a row 30 slam balls 15 cal bike or ski 30 DB hang cleana and presses (15 each side) 30 ft HSW/ 6 wall walks/ 60 ft Read more…

CrossFit WOD, February 19, 2020

Wednesday – In house Olympic WL Meet Saturday April 11 9 am“Cornhole Tasting”– a cornhole tourney and beer & wine tasting event @ Crag!-Saturday, March 21st @4pm Sumo Deadlift (5-5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) Interval Amrap 5 min work 2 min of rest x 4 – pick up where you left off 30/24 cal Row 20 Sumo deadlift high pulls 20 Wall balls 15 Toes to bar

CrossFit WOD, February 18, 2020

Tuesday – In house Olympic WL Meet Saturday April 11 9 am“Cornhole Tasting”– a cornhole tourney and beer & wine tasting event @ Crag!-Saturday, March 21st @4pm Metcon (Time) 27-21-15-9 Thruster (barbell or dumbells) Burpee over bar 50 DU or 100 singles after each round

CrossFit WOD, February 17, 2020

Monday – In house Olympic WL Meet Saturday April 11 9 am“Cornhole Tasting”– a cornhole tourney and beer & wine tasting event @ Crag!-Saturday, March 21st @4pm Lumberjack 20 (Time) 20 Deadlifts (275lbs)/185 Run 400m 20 KB swings 53/35 Run 400m 20 Overhead Squats (115lbs)/75 Run 400m 20 Burpees Run 400m 20 Pullups Run 400m 20 Box jumps 24/20 Run 400m 20 squat cleans 95/65 Run 400m OhS scale to front squat May sub 600 Read more…

CrossFit WOD, February 15, 2020

Saturday – In house Olympic WL Meet Saturday April 11 9 am“Cornhole Tasting”– a cornhole tourney and beer & wine tasting event @ Crag!-Saturday, March 21st @4pm Struggle Bus (Time) Teams of 3-4 100/90 Cal Bike 50 Lat Bupees over Bar 15 Squat Cleans 135/95 90/80 Cal Bike 40 Lat Burpees over Bar 12 Squat Cleans 155/105 80/70 Cal Bike 30 Lat Burpees over Bar 9 Squat Cleans 185/125 70/60 Cal Bike 20 Burpees over Read more…

CrossFit WOD, February 14, 2020

Friday – In house Olympic WL Meet Saturday April 11 9 am“Cornhole Tasting”– a cornhole tourney and beer & wine tasting event @ Crag!-Saturday, March 21st @4pm Heavy Sled Drag (Weight) *5 Rounds Building **50ft (25ft down/back)** Metcon (No Sandbaggin’) (AMRAP – Rounds and Reps) 14 Minute AMRAP *teams of 2-3 Sled Drag (50/75ft) Sandbag Cleans (50/75ft) 1-Arm DB OH Walking Lunge (50/75ft) **I go, You go**

CrossFit WOD, February 13, 2020

Thursday – In house Olympic WL Meet Saturday April 11 9 am“Cornhole Tasting”– a cornhole tourney and beer & wine tasting event @ Crag!-Saturday, March 21st @4pm Fight Gone REAL Bad (AMRAP – Reps) EMOM x5 *45s work/15s transition* Max Cal Rower Max Wall Ball Max Russian KB Swing Max Toes to Bar Max Box Jump **Rest 1 Minute b/t Rounds **Repeat!** Physique Recovery Coach led foam roll/post stretch

CrossFit WOD, February 12, 2020

Wednesday – In house Olympic WL Meet Saturday April 11 9 am“Cornhole Tasting”– a cornhole tourney and beer & wine tasting event @ Crag!-Saturday, March 21st @4pm HPC + 3 S-OH ((3-3-3-3-3)) **hang power clean + 3 shoulder to overhead** **or S-OH from the rig** Pallof Press x8ea in between working sets Metcon (Dubble wOaH) (AMRAP – Rounds and Reps) 10 Minute AMRAP 40 Double Unders (80 singles) 6 HPC + 6 S-OH **barbell or Read more…