STRENGTH/SKILL WOD Deadlift 5×3 WOD Thrusters Box Jumps Situps 30-20-10 NAME / TIME / THRUSTER WEIGHT / BOX HEIGHT / MODS (ALT = WEIGHT STACK, FS = FRONT SQUAT, VOLKS = VOLKSWAGEN) David T. 5:46 135 VOLKS Melanie 9:58 65/20 Alec 8:28 15/20 Amber 9:57 65/20 Holden 7:01 15/20 Carla 9:26 65/20 Rebecca 14:51 35/ALT [...]

Happy Berfday Laura! Make sure and register as a spectator and come watch her at the CrossFit Games Sectionals! Howard B. wins the face of the day contest! Go Howard, Go! STRENGTH/SKILL WOD Press 5-5-3-3-3 WOD Run —– 20 KB Pushups 20 Goblet Squats 20 KB Swings 4 Rounds —– Run For time NAME / [...]

Bad descent, left. Good descent, right. It is a weak squat that descends solely with an eccentric contraction of the hip and leg extensors. Ideally, the hip and leg extensors should be engaged in a powerful isometric contraction which the hip flexors overcome with a concentric contraction that pulls the squat downward. Engaging the hip [...]

WOD Run 2 Laps (mod 1 lap) 100 Pushups (mod 50) 100 Situps (mod 50) 100 Squats (mod 50) For Time Josie 14:50 mod Erick 14:59 Jane 14:47 mod Alissa 14:22 Scott R. 12:34 mod Mitch 14:13 Cami 10:47 mod Jimmy 14:10 Robert D. 19:12 Katie K. 14:05 Lee 18:00 Amanda 14:05 Obie 16:50 Alec [...]

Random Friday fun… From a seated position inside the gym, stand and walk to the fence with a 10lb slam ball on your head with out dropping it. No attachment devices may be used. Time is not a factor… (18min later) Aim small, miss small…(I still have no idea what this means) Because this took [...]