April 2018

Please sign up for our Cops for Cancer – even if you do not want to WORKOUT, so we can order the right number of shirts. https://leaderboard-lite.throwdowns.com/competition/copsagainstcancer2018/ WOD 4 / 17 / 18 A. Snatch Party 4 min EMOM x 4 reps Snatch Rest 1 min 4 min EMOM x 3 reps Snatch Rest 1 min […]

Do not forget to sign up for the cops for cancer wod and also keep away from the sugar. This challenge is only a couple weeks long so every workout and meal critical. WOD 4 . 16 . 18 A. Back Squat 8 sets of 3 reps Back Squat On the 2 minute. Work up

WOD 4 . 13 . 18 A. 3 Hang power clean EMOM 10 min B. 14 AMRAP 4 Hang Cleans 135 / 85 7 Ring Dips ( scale with straight bar no band, then ring with band ) 28 Double unders

If you have never done a CrossFit comp before, this is the best one to start with: perform in your box with a less – competitive atmosphere than normal comps. https://leaderboard-lite.throwdowns.com/competition/copsagainstcancer2018/ WOD 4 . 12 . 18 ” Go Go Gadget ” 20 min AMRAP Run 250m 100 ft walking lunges 2 Rope Climbs

Sign up for this … Now ! https://leaderboard-lite.throwdowns.com/competition/copsagainstcancer2018/   WOD 4 . 11 . 18 ” Cooper ” Amrap 2 Row 25 / 21 Calories (Scale – 15 / 12 calories ) 20 Deadlifts 185 / 125 ( scale 20 deadlifts 135 / 85 ) 15 Toes to bar ( scale 15 knees raises )

Please sign up for our charity Cops Against Cancer Here : https://leaderboard-lite.throwdowns.com/competition/copsagainstcancer2018/ WOD April 10 . 2018 A. Push Press 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2 – 2 B. ” Dean ” 3 Rounds for time Run 400m 21 KB Swings 12 R DB Push Press

Thank you to everyone that encouraged and thanked me for completing the CrossFit Level 3 ! It has been a goal of mine for 2018 and I passed on the first try. whew. The test is very thorough ( 4 hours ) from watching videos of bad form , programming practices, nutrition, science and anatomy

Wod 4 . 6 . 18 Happy Birthday Coach Nick! Great job learning the ropes of coaching over the past few weeks. The support of our community is in your corner to develop you into not just a great crossfitter, but also a great coach in helping others move better and become better humans. It

WOD . 4 . 5 . 18 5 Rounds for max reps 1 minute max calorie Row 1 min max reps box jumps 24/20 1 min max reps toes to bar Rest 1 min No transition time between movements move from one station to the next and accumulate max reps. Score total reps.

WOD 4 . 4 . 18 Great job on the dunk yesterday and the WOD for the challenge , 13.1 !!! Remember to clear your cabinets and prepare to eat clean for 6 weeks. The habits need to start now. The adjustments can get tough at first but will get easier and the rewards are