Overhead Squat 20 minutes to build to a one rep max WOD “Annie” 50-40-30-20-10 Double Unders Sit ups Meet James Wallace! March Athlete of the Month! Look for his bio on the Wolf River website later today! Congratulate James when you see him, he is a true example of commitment and dedication! Congrats James!!Read More

BacksquatsUsing 90% of your 1 RM, do the following work sets:5 @75%, 3 @85%, 1+@95%AMRAP 3 minutes 3 Thrusters 115/75 6 Burpees 9 KB Swings 53/35 rest 1 minute, repeat for a total of 4 RdsRead More

CrossFit Games Open WOD 12.3 Complete as many rounds and reps as possible in 18 minutes of: Men15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar Women15 Box jumps, 20″ box 75 pound Push press, 12 reps 9 Toes-to-barRead More

Deadlift Using 90% of your 1 RM, do the following work sets: 3 @70%, 3 @80%, 3+ @90% WOD Pull ups x 10 DU x 20 Cleans x 2 Pull ups x 8 DU x 20 Cleans x 4 Pull ups x 6 DU x 20 Cleans x 6 Pull ups x 4 DU x...Read More

Front Squat Using 90% of your 1 RM, do the following work sets: 3 @70%, 3 @80%, 3+ @90% WOD 21-15-9 Clapping push ups Toes 2 bar Dips Cash out Slam balls x 50 I’m pretty sure I’d lose me teeth if I tried this! Good job with that squat stance Colin!Read More

CrossFit Games Open WOD 12.4Wall ball x 150 (20/14)DU x 90Muscle Ups x 30AMRAP 12 minutesRead More

Backsquat Using 90% of your 1 RM, do the following work sets: 3 @70%, 3 @80%, 3+ @90% Pull ups x 5 Push ups x 10 Squats x 15 Deadlifts x 3 AMRAP 20 minutes Get after it Stacey!!Read More

Overhead Press Using 90% of your 1 RM, do the following work sets: 3 @70%, 3 @80%, 3+ @90% WOD “Tabata” 20 seconds of work, 10 seconds rest: 8 rounds each KB Press Box jumps KB Swings Double Unders Good Press Dave! Something to think about when doing the KB Presses tomorrow!  Read More

Close Grip Bench PressUsing 90% of your 1 RM, do the following work sets:3 @70%, 3 @ 80%, 3+ @90% WOD10-9-8-7-6-5-4-3-2-1Overhead Squat 75/45Weighted Pull ups Cash out: 800 meter runRead More

Full Squat CleanTake 15 minutes to establish a 3 rep max. WODKB swings x 30 (70/53)Burpees x 15Power Cleans x 20 (135/95)Burpees x 15Box Jumps x 20 (30/24)Burpees x 15KB Swings x 30Read More