Monday 180423

Congrats to all the podium finishers at this last weekend’s Festivus games and those that went out competed and had a great time. It was fun to watch all of them compete!!!  Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: AGOQ #2 4 Rounds for time of: 25 Chest-to-bar pull-ups 5 Cleans RX Men clean […]

Read More

Thursday 180419

We would love to see all of you come out to Roy CrossFit on Saturday between 8 and 1pm  to support our LCF Athletes who are competing in the Festivus Games!!   6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: 1000 M Run 50 Slam Balls 45/30 1000 M Run * Scale to 800 […]

Read More

Wednesday 180418

Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: 2 Rounds of: (12 Minutes of work. 8 mins of recovery = 20 minutes total) 2 Minutes to Row 20/17 Cal. Max rep Push press 115/85 95/65 75/45 2 Minutes rest 2 Minutes to AAB 15/12 Cal Max rep Power cleans 115/85 2 Minutes rest 2 Minutes […]

Read More

Tuesday 180417

Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: “Filthy Fifty For time of: (36 minute cutoff) 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell Swings Grn/Blu 50 Walking Lunge steps 50 Knees to elbows 50 Push press, 45/33 BB 50 Back extensions / Or Good Mornings with 45/33 BB 50 Wall ball shots, 20/14 […]

Read More

Monday 180416

Dynamic Warm-Up – Mobility Prepare  for..   A. Strength – Skill: MisFit Clean complex  12 minutes to Build to today’s Heavy Clean Complex Power clean + Push Jerk + Front squat + Hang squat clean + Split Jerk https://www.youtube.com/watch?v=6D0axQ9xlO8 https://www.youtube.com/watch?v=T37rueoaEAQ B. WOD: 12 Minute AMRAP of: 6 Alternating Pistols / Progression 9 Push Jerk 155/105 135/ 85 115/65 […]

Read More

Friday 180413

Dynamic Warm-Up – Mobility Prepare  for..   A. Strength – Skill: Half Kneeling KB Bottoms up Press 4×6 Left & Right side https://www.youtube.com/watch?v=0ZdWmGu_skA https://www.youtube.com/watch?v=rLYZPsC4Bso B. WOD: 10 minutes to Complete the following of: 100 Thrusters RX+105/73 RX 95/63  85/55 75/45 Every time you drop the bar Run 200m RX+ 4 drops or less RX  5 drops or […]

Read More

Thursday 180412

6:15 Striking  WOD Dynamic Warm-Up – Mobility Prepare  for..   A. WOD:  Complete as many rounds as possible in 5 mins of: Assault Bike Cals 10/7 Push Ups 10/7 Rest 90 seconds Complete as many rounds as possible in 5 mins of 1 Heavy Sled Push 15 ABMAT Sit Ups Rest 90 seconds Complete as many rounds […]

Read More

Wednesday 180411

Dynamic Warm-Up – Mobility Prepare  for.. A. WOD: OHS 2-2-2-2   Climbing with good mechanics. Start Front squat with last set OHS weight. Front Squat 3-3-3-3   Climbing with good mechanics. Start Back squat with last set Front squat weight. Back squat 4-4-4-4 1 mile run Cool Down: Mobility static holds, foam roll, bike or row 5-10 min

Read More

Tuesday 180410

We are looking for a Playcare Attendant for 2 hours a week at 10a. A discounted membership is provided for the 2 hours each week you can commit to watching the kiddos.  Dynamic Warm-Up – Mobility Prepare  for.. Strength/Skill: Rope Climb A. WOD: 16 minutes to complete 4 Rounds of: 5 Power Clean RX 155/105 135/83 […]

Read More

Monday 180409

We are looking for a Playcare Attendant for 2 hours a week at 10a. A discounted membership is provided for the 2 hours each week you can commit to watching the kiddos.  Dynamic Warm-Up – Mobility Prepare  for.. Strength: Back Squat 3 x 10 at 70% of 1 RM A. WOD: 3 Rounds for time […]

Read More