Another Open season has come and gone. The 2018 CrossFit Open has officially come to an end. Congratulations to all of our members (almost 50% of our members signed up!) who competed in the Open. All of the coaches here… Read more »
Brooks Lindquist
WOD 03.28.18
“Strength” 3 Rounds: Front Squat 5-4-3-2-1 @ 80% Alt w/ Partner “Metcon” 13 Min AMRAP: 50 Double Unders 15 GHDSU 20 KBS (24/16) 10 T2B
WOD 03.27.18
“Strength” Work to 5 RM Snatch (No TNG) “Metcon” CrossFit 406 Benchmark WOD #1 For Time: 20-2 Wall Ball (20/14) 2-20 Power Snatch (75/55)
WOD 03.26.18
“Metcon” Run 1 Mile -Then- 3 Rounds For Time: 30 Deadlifts (135/95) 30 Burpees 30 Box Jumps (24/20) -Then- Bike 2 Mile
WOD 03.22.18
“Strength” 4 Rounds NOT For Time: 15 GHR’s 15 UB Deadlift 15 Toes 2 Rings 3×8 Slider Complex 3 Perfect Push-Ups Pike Up Walk Hands Back to Plank 6 Mtn Climbers
WOD 03.21.19
“Metcon” 5 Rounds: 4 Min AMRAP: 650m Row 75 Double Unders W/ remaining time: ME Bar Muscle-Up -Rest 3 Minutes-
WOD 03.20.18
“Metcon” 4 Rounds For Time: 400m Run 15/10 Calorie Bike 12 Clusters (135/95)
WOD 03.15.18
“Strength” 4 Sets: 15 Incline DB Bench Press 12 One Arm DB Bench Row R/L Bring Sally Up/Down -Push-Ups -Med Ball Squat 1-10-1 V-Ups w/ Partner
WOD 03.14.18
“Strength” Back Squat 5-5-3-3-1-1 “Metcon” 3 Rounds: 2 Min: Assault Bike @ 60RPM/55RPM 1 Min: 15 KB Swing (24/16) 1 Min: Assault Bike @ 70 RPM/65 RPM 1 Min: Run 200m 1 Min: Rest
WOD 03.13.18
“Metcon” 22 Min AMRAP: 16 Walking Lunges 12 DB Hang Clean and Jerk 6L/6R (50/35) 16 Pull-Ups 12 Burpees
