January - 2019

Thursday 1/31/2019 - Choose Your Fate

Wednesday 1/30/2019 - SNOW DAY

At Home WODs

Tuesday 1/29/2019 - Captain Chunk

Monday 1/28/2019 - Hang On, We're Going Home

Monday 1/28/2019 - Hang On, We're Going Home

M1: Snatch Complex Option A: 1 Hang + 1 Snatch 2x1@75% 3x1@80% Option B: 1 Power + 1 OHS 2x2@65% 3x1@70% Option C: 3 Hang Muscle Snatch + 3 OHS or 6 OHS Lunge Build from empty bar, increase as form allows M2: "Just hold on we're going home..." 10 Min AMRAP Option A: 6 KB Snatch Right Side 70/53 50ft Overhead Walk 12 TTB 6 KB Snatch Left Side 50ft Overhead Walk Option B: 6 KB Snatch Right Side 53/35 50ft Overhead Walk 12 K2E/Knee Raise 6 KB Snatch Left Side 50ft Overhead Walk

Sunday 1/27/2019 - Sunday HERO WOD "Johnson"

Sunday 1/27/2019 - Sunday HERO WOD "Johnson"

Sunday HERO WOD Major Alan R. Johnson, 44, of Yakima, Washington, died January 26, 2007, in Balad, Iraq, of wounds suffered when an improvised explosive device detonated near his Humvee at Muqdadiyah, Iraq, the same day. He was assigned to the 402nd Civil Affairs Battalion, Tonawanda, New York. Johnson first entered the Army October 31, 1980, as a North Dakota Army National Guardsman specializing in Army engineering. He enlisted into the Army National Guard for a five-year to

Saturday 1/26/2019 - Row w/ Ya Crew

Saturday 1/26/2019 - Row w/ Ya Crew

M1: Overhead Strength Option A: 5 Sets: 3 Reps @75-80% 3rm Option B: 5 Sets: 2 Reps OHS @3130 Tempo Only Build as Position and Posture allow Option C: 5 Sets: 50ft Mixed Overhead Carry per side 10 Overhead Lunge w/empty bar M2: "Row with ya crew" 20 Min AMRAP Partners Share work evenly Option A: 1000m Row 40 Burpee over rower 40 DB Push Press 50/35 per hand 80 DU Option B: 1000/800m Row 40 Burpee 40 Push Press 95/65 80 DU/220 SU Option C: 800m Row 30 Burpee 30 Push Press 75/5

Friday 1/25/2019 - Started from the Bottom

Friday 1/25/2019 - Started from the Bottom

M1: Muscle up + Kip Work Option A: 15 Min AMRAP Not for rounds 3/1 RMU 3 Strict Dip 10 Hollow Rock Option B: 15 Min AMRAP Not for rounds 5 Scap Pull up 5 Kip Swing 5 Kipping Pull up 10 Hollow Rock *Scale this as much as needed* Option C: 15 Min AMRAP Not for rounds 5 Scap Pull up :15 Active Hang 5 Kip Swing 20 Hollow Hold M2: "Started From the Bottom" For Time 21-15-9 Option A: Squat Clean 115/85 C2B Option B: Squat Clean 95/65 Pull up/Banded Pull up Option C: Squat Clean/FS

CFF Athlete Profile - Aaron Willits

Choosing my own husband for an athlete profile isn't so much husband favoritism as it is poor planning on my part. But this guy is a little erratic on his gym attendance so I thought it would be good to give everyone a little more info on Mr. Tuck Your Sweatpants Into Your Socks. 1. How long have you been doing CrossFit? 7 years 2. What was your fitness/athletic background before starting CrossFit? I was a multi-sport high school athlete with an awesome strength and speed pro

Thursday 1/24/2019 - Buns & Guns

Thursday 1/24/2019 - Buns & Guns

M1: Hand Stand Push up Work 16 Min AMRAP - For Quality Option A: 2-3 Strict HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise *Alternate Mixed overhead walk each round* Option B: 2-3 Abmat Assisted Strict HSPU or Strict Box HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise Option C; 2-3 Pike Push Up 50ft Mixed Overhead Carry 10 DB Butterfly Raise M2: "Buns & Guns" 12 Min AMRAP Option A: 250m Row 4 DB Power Clean 70/50 per hand 8 Front Rack DB Lunge Option B: 250m Row 4 DB

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