Entries by Janel

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Intro to Parkour Workshop for Adults

Brief summary: Intro to Parkour Workshop – Adults 18+ Details: Come play and learn the basics of Parkour! We’ll cover rolling, vaulting, landing, jumping, swinging, and everything in between. Mainstream Parkour perception is skewed towards high risk stunts, however, the spiderman-like practice is scalable and accessible to all ages. With over 10 years of Parkour […]

WOD 3.6.20

Check out our Instagram page! A. Work up to a heavy Power Clean B. “CrossFit Games AGOQ 18.2” 4 rounds for time: 25 Chest to Bar Pull Up 5 Clean 111/77KG 15 minute time cap.

WOD 3.5.20

Check out our Instagram page! A. Superset Front Squat 2-2-2-2-2 Dumbbell Shoulder Press, alt. arms 10-10-10-10-10 B. 3 rounds for time: 30 Overhead Squat 35/25KG 90 Double Under

WOD 3.4.20

Check out our Instagram page! A. Every minute for 10 minutes: 2 Power Snatch Perform at 75% 1RM Snatch B. 5 rounds for time: 15 Deadlift 84/57KG 15 Toes to Bar

WOD 3.3.20

Check out our Instagram page! A. Split Jerk 3-3-2-2-1-1-1 B. “CrossFit Games AGOQ 19.3” For time: 5 rounds: 4 Muscle Up 13 Shoulder to Overhead 61/43KG Then, 5 rounds: 4 Muscle Up 7 Shoulder to Overhead 83/56KG 15 minute time cap.

WOD 3.2.20

Check out our Instagram page! A. For time: 25 Front Squat 40/30 KG 400M Run Rest 3 min 20 Front Squat 55/40 KG 400M Run Rest 3 min 15 Front Squat 70/50KG 400M Run Rest 3 Min 10 Front Squat 85/60KG 400M Run Rest 3 Min 5 Front Squat 100/70KG 400M Run Compare to May […]

WOD 3.1.20

Check out our Instagram page! A. Superset Dip 5-5-5-5-5 L-Hang 5 x 20 Sec B. For time: 35/25 Calorie Row 35 Toes to Bar 25/17 Calorie Row 25 Toes to Bar 15/10 Calorie Row 15 Toes to Bar  

WOD 2.29.20

Check out our Instagram page! A. Every minute for 10 minutes: 3 Deadlift @ 80% B. As many rounds as possible in 10 minutes: 30 Double Under 10 Dumbbell Hang Clean 50/35LB Compare to September 9, 2018.  

WOD 2.28.20

Check out our Instagram page! A. In 15 minutes, build to a heavy Snatch B. 3 rounds for max reps: 1 Minute Overhead Squat 50/35KG 1 Minute Rest 1 Minute Power Snatch 50/35KG 1 Minute Rest 1 Minute Lateral Burpee Over Barbell 1 Minute Rest

WOD 2.27.20

Check out our Instagram page! A. 4 rounds for load and quality: 30 Second Ring Support 30 Second Rest 30 Second Weighted Wall Sit 30 Second Rest B. For time: 50 Toes to Bar 75 Pull Up 100 Push Up 1600M Run Partition all movements any way you want.