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Friday-Mar 7


Friday’s WOD:

Open WOD 14.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
From 9:00-12:00
2 rounds of:
16 overhead squats, 95 / 65 lb.
16 chest-to-bar pull-ups

Continue increasing reps by 2 every 3 minutes until you cannot complete the required number of reps within the 3 minute time limit. You cannot start the next round of increased reps until the clock hits the next 3 min round.

Thursday-Mar 6


Open WOD 14.2 is released tonight! Tune in to Games.CrossFit.com at 7:00 to see what HQ has cooked up for you as the second workout for this year’s Open.

Thursday’s WOD:
Active recovery and mobility

Wednesday-Mar 5


Reminder! You must enter your own scores for Open WODs on the CrossFit Games sight or through the CrossFit Games app! You have until 7:00 pm CST on the Monday following the release of that week’s Open WOD to submit your score. I will then go in and validate your score to make it official. Let us know if you still have any questions.

Wednesday’s WOD:
5 RM Weighted Dips

3 x 5 Weighted dips
(10 lbs less than 5RM)

3 RFT:
8 strict dips
10 Goblet Squats (2/1.5)
12 V-ups
400m Run

Tuesday-Mar 4


This Saturday Dustin Moore will host a lifting class at the usual 8:00 am start time. Come on out, spend $15 and fine tune your snatch and Clean & jerk!

Tuesday’s WOD:
Hang snatch to a heavy double

AMRAP
5 Box Jumps (24/20)
10 KB Swings (1.5/1)

5min AMRAP
2min rest
4min AMRAP
2min rest
3min AMRAP

Monday-Mar 3

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Awesome, awesome job by everyone that turned out for the in house competition on Saturday!

Monday’s WOD:
Back squat 3 x 5 @ 80% 1 RM

4 Rounds:
1min Max WallBalls (20/14)
1min Max Burpees
1min Max DU
1min Rest

Friday-Feb 28


Our in house competition Saturday will begin at 9:00 am sharp. Competitors will be briefed on the WODs at 8:45 so we suggest arriving between 8:00 and 8:15 to get ready. All WODs will be beginner friendly and one of the WODs will be Open WOD 14.1, the first WOD released for this year’s CrossFit Games Open. If you are registered for the Open you cannot scale the 14.1 Open workout.

Remember, we are using our in house competitions as a fund raiser for a local charity this year and our first one will benefit Parents Defeating Autism, a local charity started by a cousin of mine that helps families that have a child with autism. We will ask all competitors to pay a $10 donation to compete and anyone else attending to judge or just watch to make a donation as well. All proceeds will benefit Parents Defeating Autism.

We encourage all our members, including our newest members, to jump in on the fun. Bring some beers and snacks for after!

Friday’s WOD:
Open WOD 14.1
10 min AMRAP
30 Double unders
15 Power Snatches (75/55)

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