Friday – 6.9.17 – 2009 SinCity CF Repeat WOD

2009 WOD: “SinCity CrossFit 2009 re-test” 21 Deadlift (225/155) 42 AbMat Sit-Up 63 Double Under 18 Deadlift 36 AbMat Sit-Up 54 Double Under 15 Deadlift 30 AbMat Sit-Up 45 Double Under 12 Deadlift 24 AbMat Sit-Up 36 Double Under 9 Deadlift 18 AbMat Sit-Up 27 Double Under


Wednesday – 6.7.15 – Bench + Shuttle Runs

“Claussen” Strength: Bench Press 5-5-5 WOD: For Time: 10 yard Shuttle Run 10 DB Snatch (50/35) 20 yard shuttle run 20 DB Snatch 30 yard shuttle run 30 DB Snatch 40 yard shuttle run 40 DB Snatch 40 yard shuttle run 40 hrpu 30 yard shuttle run 30 hrpu 20 yard shuttle run 20 hrpu


Tuesday – 6.6.17 – “Claussen”

Every May 31st from this day forward we will honor you with your own WOD, “Claussen”.  Simply stated, you were one of the best people I have ever met.  Rest in peace my friend. “Claussen” Buy in – 1:34 max effort assault bike (Brian’s last wod had a 40 cal assault bike sprint – his


Schedule Reminder: No Open Gym Today


Saturday – 6.3.17 – “Duffy”

Hero Wod “Duffy” All weights 115/85 For Time 400 m pinch grip plate carry 35/25 26 deadlift 26 burpees 26 hang power cleans 26 burpees 26 shoulder to overhead 26 burpees 26 thrusters 26 burpees 400 m pinch grip plate carry 35/25 ****if you have a vest, wear it for the plate carry***


Friday – 6.2.17 – KB Day

Coach Jill going over the wod Strength: 2 Rounds Not For Time 5r Turkish Get Up/5l 5r Bottoms Up TGU/5l Warm Up WOD: 2 Rounds Not For Time 4 Double KB Deadlift (53/35) 4 KB Clean 4 KB Sea Saw Press WOD: Double KB Grace (53/35) 30 CNJ For Time


Wednesday – 5.31.17 – Strict Press + Chipper

6pm bringing the intensity! Strength: Strict Press 3-3-2-2-1-1 WOD: For Time: 50 Cal Row 40 Box Jump Over (24/20 – hands on box) 30 HSPU 20 Bar Muscle Up (sub STRICT pull up)


Monday – 5.30.17 – Triplet

MDM 2017! Lung Strength: 40 Cal. Assault Bike For Time WOD: For Time: 20 Wall Ball (20/14) 21 Deadlift (135/95) 21 Hang Power Clean 20 WB 15 DL 15 HPC 20 WB 9 DL 9 HPC 20 WB


Friday – 5.26.17 – MDW Schedule

MDW Schedule: Saturday: “Murph” –  Doors open 7:30am – Heat 1 – 8:15am Heat 2 – 9am Heat 3 – 9:45am Sunday: Open Gym 10-12 Monday:  Closed     Congrats to teen athlete, Collin who was awarded MVP of his middle school cross country team this year!       Strength: 2 Pos. Power Snatch


Wednesday – 5.24.17 – MDW Schedule

MDW Schedule: Saturday: “Murph” –  Doors open 7:30am – Heat 1 – 8:15am Heat 2 – 9am Heat 3 – 9:45am Sunday: Open Gym 10-12 Monday:  Closed   Think about this before tackling today’s wod! WOD: For Time (CAP 20) 50 Ab Mat Sit Up 1 Rope Climb 21 Deadlift (225/155) 1 Rope Climb 50