WOD

CrossFit WOD, November 13, 2018

Tuesday, November 13 Weightlifting Snatch Lift-Off + Pause (knee) Snatch (Weight) Every 2 minutes, for 18 minutes (9 sets) Perform a Snatch Lift-Off, holding the bar just above the knee for 2 seconds before returning it to the floor. Perform...

Read more

CrossFit WOD, November 12, 2018

Monday, November 12th Metcon Metcon (5 Rounds for reps) 5 sets of: 2 minute AMRAP 12 Calorie Row 12 Wallball Jump Thrusters (20/14 ~ perform a thruster using a WB, finish by jumping off of the ground) rest 2 minutes Metcon (5 Rounds for reps) 2...

Read more

Sunday, November 11th

By Travis Schliesser   Happy Veterans Day! A) “Rough Rider” Challenge, battle buddy version 35 minute AMRAP In teams of two, alternate whole rounds: 100 Calorie Row Buy In Then… 1 Rope Climb 3 Burpees  5 Push-Ups  10 Air...

Read more

Saturday, November 10th

By Travis Schliesser   The Josh Bridges Post that Got Everyone Up in Arms -Morning Chalk Up A) For Quality 10-to-1 reps of: Thruster* After each set Row or Bike 10 Calories  *Weights start from 75/55 and add 5-10lbs each round.  Pause for 1...

Read more

CrossFit WOD, November 9, 2018

Friday, November 9th Weightlifting Box squat (3-3-3-3-3) A) Tempo Box Squat 41X2 In 15 minutes, work up to a heavy 3 rep set of Box Squats at the prescribed tempo (4 seconds down, 1 second hold on the box, fast up, and 2 seconds at the top)...

Read more

Friday, November 9th

By Travis Schliesser    Sunday, November 11th is Veterans Day! Join us to remember and celebrate our Veterans with a special Veterans Day WOD at 9:00 am.  Veterans day is also the perfect opportunity to bring a friend! Have a friend come and...

Read more

Thursday, November 8th

By Travis Schliesser   Sunday, November 11th is Veterans Day! Join us to remember and celebrate our Veterans with a special Veterans Day WOD at 9:00 am.  Veterans day is also the perfect opportunity to bring a friend! Have a friend come and...

Read more

Wednesday, November 7th

By Travis Schliesser   Ask a Swole Woman: How Can I Find Safe and Inclusive Gyms? Self In 25 minutes, use a challenging load on the Farmer’s Carry and work up to a challenging rep scheme on the gymnastics complex: A1) 200′ Single-Arm Farmer...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531