Category Archives: Power Clean

MORE SQUATS!?!?!?!?

Totally kidding….Great job everyone on that brutal workout yesterday! Good to see everyone pushed themselves and are working on getting better! Today is gonna be tough and I hope to see a lot of people in the gym working off those sore legs!!! 18 Minute AMRAP 5 Power Cleans – Rx (115/75) Elk (135/95) Moose (155/115) 10…

Weekend Warriors, come out and playyyyy!!!!!!

Just a reminder that we have changed our hours back to the old Saturday class hours. We will have our regular partner w.o.d at 9:00am and then Fundamentals at 10:00am. Sorry to those who did make it a few times but we just weren’t getting any turnout. The Sunday classes will still be available though….

Last Flippin Day Of BURPEES!!!

Burpee Challenge:Day 100!!! Today’s Benchmark will be in honor of our last day of burpees. Congrats to everyone who kept up on the challenge for ALL 100 days.For those of you not doing the challenge we appreciate you guys dealing with all of the burpees in the workouts lately. We had to get rid of…

Chance Favors Only The Prepared

Strength: 5×5 Back Squat WOD: On a 5-minute running clock complete: 15 KB Swings (53#/35#) 15 Burpees 15 Ball Slams (25#/20#) 15 V-Ups with the remaining time, complete as many reps of Power Cleans (135#/95#) Rest 1-minute, and repeat for a total of 3-rounds. Score is total amount of power cleans completed. 3, 2, 1,…

Partner W.O.D!!! Fund. Class!!! KB Class!!! Open Gym!!!

DAY 70 OF THE BURPEE CHALLENGE PARTNER W.O.D ONLY ONE PERSON CAN BE WORKING AT A TIME. MAXIMUM NUMBER OF REPS IS 10 BEFORE YOU HAVE TO SWITCH. ANYTHING LESS IS FINE. 10- WALL CLIMBS 20- MAN MAKERS (35/25) 40- POWER CLEANS (115/75) 60- WALL BALLS 80- OVERHEAD LUNGES (44 PLATE/25PLATE) 100- AIR SQUATS 120-…

Let’s “clean” it up!

Feb 19th 2011 – Day 50 of the Burpee challenge! Today’s strength is a focus on using full extension of the ankle, knee, hips (triple extension) and holding that mid line stabilization. Part one is about using the full triple extension to get the bar moving. Part two is using that you learned to get…

2011 CrossFit Games Open WOD 5

Happy Valentine’s Day! The CrossFit 2012 Games Open is getting closer and closer and it’s time to start really throwing ourselves at some fun WOD’s to get ready for it! Open begins February 22nd, where tens of thousands will compete to win the spot of “Fittest Man” and “Fittest Woman” as well as in the…

“Two Minute Defense”

“Two Minute Defense” 5 Rounds, Rest 2 Minutes, 5 Rounds: 1 – Power Clean 3 – Hang Squat Cleans 2 – Push Jerks 2 – Gassers (or 200′ Sprint) or…..  “Two Minute Defense – Team” Teams of Two, 10 Rounds Each, Alternating Each Round of: 1 – Power Clean 3 – Hang Squat Cleans 2 – Push…