Monthly Archives: Feb 2019

CrossFit WOD, February 23, 2019

Saturday, February 23rd Metcon Metcon (AMRAP – Reps) In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories on a machine 15 Ring Dips 30 Russian Kettlebell Swings 60 Double...

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CrossFit WOD, February 22, 2019

Friday, February 22nd Brief 19.1 is here! All early classes will run as usual but beginning at 4:30 pm we will begin running heats of the workout. There will be a warmup written on the board that you can complete when you get to the gym and then...

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CrossFit WOD, February 21, 2019

Thursday, February 21 Weightlifting Brief Today is ENTIRELY for skill. This is NOT a day to power through. Your challenge is to move well and LINK movements together, NOT to get work done the fastest. Overhead squats start with PVC and progress...

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CrossFit WOD, February 20, 2019

Wednesday, February 20th Metcon Metcon (Weight) 3-4 sets Dumbbell Split Squat x 6 reps each Rest 30 seconds Strict Pullup x 5 reps Rest 30 seconds Ring Support Hold x 10-20 seconds Rest 2 minutes Metcon Metcon (Time) Level 1 7 Rounds for Time: 7...

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CrossFit WOD, February 19, 2019

Tuesday, February 19 Metcon Metcon On the minute, for 9 minutes (3 sets): Minute 1) 50′ Bear Crawl Minute 2) 8 Alternating Cossack Squats each leg Minute 3) 15 seconds each arm Single-Arm Bar Hang OR 30 seconds Pronated Grip Bar Hang Metcon...

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CrossFit WOD, February 18, 2019

Monday, February 18th Metcon Metcon On the Minute, for 15 minutes: 1) :30 Jump Rope 2) :30/arm Dumbbell Waiter Hold 3) :30 Tricep Bridge Plank 4) 10 Pike Press-Ups on Erg 5) Rest For the jump rope, practice Singles, Double-Unders, or triple...

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CrossFit WOD, February 16, 2019

Saturday, February 16th Metcon Metcon (Time) In teams of 3: 2 Rounds For Time 150 Calorie Row (switch every 25) 75 Pushups One partner holds 50/35 DB in front rack at all times. 5 syncro burpee penalty for each drop of the DB

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CrossFit WOD, February 15, 2019

Friday, February 15th Strength Metcon (Weight) On the minute, for 12 minutes: Even: 10 Russian Swings (heavy) Odd: Row 10 Calories Clean and Jerk (2-2-2-2-2-2) Every 2 minutes, for 10 minutes (5 sets): 2 reps Use this as a warmup to around...

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