April 24, 2019 WOD
Snatch 5-3-3-1-1-1 reps Practice pistols/scales for 10 minutes.
April 23, 2019 WOD
3 rounds for time of: 5 strict L pull-ups 15 strict push-ups 5 strict L pull-ups 15 strict push-ups Run 600m.
April 22, 2019 WOD
CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep
April 20, 2019 Hero WOD
“Marty” 41 Minute AMRAP: Partner WOD, alternating after each completed round 5 pull-ups 10 push-ups 100m. run 10 deadlifts 5 power cleans Men: 115-lb. Women: 75-lb. Martin (Marty) Jury, a longtime member of our gym and community, sadly passed away Read More …
April 19, 2019 WOD
Overhead squat 5-3-3-1-1-1 reps Practice HSPU negatives and handstand for 10 minutes.
April 18, 2019 WOD & Strength Class
Rope climb practice for 10 minutes Double/Triple under practice for 5 minutes Single leg squat practice for 15 minutes 10-15 minute trail run Strength: Establish 1RM Snatch
April 17, 2019 WOD
5 rounds for time of: Lunge 30 feet 15 pull-ups 30 push-ups Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups. Double/Triple under practice for 10 min.
April 16, 2019 WOD
For time: Run 400 meters 21 thrusters Run 800 meters 15 thrusters Run 400 meters 21 thrusters Men: 135 lb. Women: 95 lb.
April 15, 2019 WOD
3 rounds for time of: 5 strict muscle-ups 1 minute of L-sit
April 13, 2019 Hero WOD & Strength Class
“Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Read More …