Regional Qualifier #1

Crossfit 2017 qualiier workouts have been released and we will be doing them along with our own Jean Mercier to show our support!!! For Time 100 Dumbbell Snatches (alternating 50/35) 80 Calorie Row 60 Bar Facing Burpees 40 Ring Muscle Ups (20 minute Time Cap)

The Real 4/20

Spend 15-20 minutes working on HSPU Head stands kick to wall Kip WOD: 4 min AMRAP 5 Push Ups 10 Box Jumps 24/20 20 KB SDHP 16/12 Rest 2 minutes 5 Min AMRAP 5 Up-N-Over Burpee Box Jumps 30/24 50m Sprint

“Baby Nukes” and Overhead Squats

Overhead Squats 6-6-6 @70% WOD: AMRAP in 21 minutes From 0:00-5:00 30 cal Row Max Deadlifts (185/135 lbs) From 5:00-12:00 30 cal Bike Atomic Sit Ups From 12:00-21:00 1200m Run Max KB Swings 24/16 With a running clock (no rest between rounds). Score is total reps from each of the three movements.


After that killer of a wod yesterday, here is a slightly less demanding one. WOD: 15-12-9 Reps Squat Clean-and-Jerk Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set. Rest … Continue reading Gwen


WOD: For Time 80 Air Squats 40 Kettlebell Swings (24/16) 20 Pull-Ups 64 Air Squats 32 Kettlebell Swings 16 Pull-Ups 50 Air Squats 25 Kettlebell Swings 12 Pull-Ups 32 Air Squats 16 Kettlebell Swings 8 Pull-Ups 16 Air Squats 8 Kettlebell Swings 4 Pull-Ups 8 Air Squats 4 Kettlebell Swings 2 Pull-Ups