CrossFit Shatter WOD for 2/20/2017

crossfit shatter

Strength: 2 snatches* 155/105 every :30 sec for 8 minutes *T-N-GO Choose one based on perceived weakness WOD #1 EMOM 12 12 barfing burpees or WOD #2 10rds 12 cal assault 12 HSPU Swole is the goal


CrossFit Shatter WOD for 2/19/17

crossfit shatter

Strength: 11 minutes hang power snatch* *find your heaviest Partner WOD: AMRAP 20: Teams of 2- Athlete completes full round before switching 12/9 Calorie Row 9 Box Jump-Overs 24/20 6 DB Hang Squat Cleans 50/35 Biceps, Triceps, and Abs oh my!!


CrossFit Shatter WOD for 2/17/2017

CrossFit Shatter

WOD: 30 minute time cap 10rds 5 front squats 135/95 10 barfing burpees 15 T-2-B rest 5 Strength: 10 minutes 3×20 back rack lunge 155/95


CrossFit Shatter WOD for 2/16/2017

crossfit shatter

WOD: 40 push jerks* 185/135 *every time the bar drops complete 2 rounds of Cindy Cindy = 5 pull-ups 10 push-ups 15 squats Core Core Core – 3rds 10 T-2-B 1 rd of Durate’s Ab Explosion (10 hollow rocks, 10 v-ups, 10 tuck-ups, 10 sec hollow hold) Rest 1 minute between rounds


CrossFit Shatter WOD for 2/15/2017

crossfit shatter

Strength: 3x(4 + 2) power clean + front squat @ 65-70% of 1RM WOD: 5rds 12 DB or KB push press 53/35 6 DB or KB front squats 12 burpees to a 6″ target Click here to become a badass


CrossFit Shatter WOD for 2/14/2017

crossfit shatter

Happy Valentines Day WOD: The Chocolate Chipper 20 minute AMRAP 15 Power Snatch 135/95lbs 20/15 Calorie Row 50 Double Unders 12 Power Snatch 135/95lbs 20/15 Calorie Row 50 Double Unders 9 Power Snatch 135/95lbs 20/15 Calorie Row 50 Double Unders 6 Power Snatch 135/95lbs 20/15 Calorie Row 50 Double Unders Rest 5 minutes strength: 8…


CrossFit Shatter WOD for 2/13/2017

crossfit shatter

Strength: For time: 30 reps 1 power clean + 1 hang cluster @55-60% of 1RM power clean cluster demo video¬†except for our strength we are taking it from the hang position (position 1 or 2) WOD: 15 min Amrap 1000m Row 100 Wall Balls (30/20) Max rep Toe to Bar* *score is T-2-B For Toning…


You’re awesome!!!

Fun fact for today:We talk about CrossFit being “functional”, making you more formidable, and helping you to become harder to kill. But what does that actually mean? It means today!!! TODAY IS THAT DAY. Whether it’s shoveling your driveway or helping shovel out a friend, today you are better equipped to handle life and FAR…


CrossFit Shatter WOD for 2/11/2016

crossfit shatter

WOD: (yup again…snow day repeat) 20 minute AMRAP 9 T-2-B 7 barfing burppes 5 squat snatch 135/95 Strength: back squat* 3×10 @ 60-65% *done with as little rest as possible For increased muscles that are cuddly and strong click here


CrossFit Shatter WOD for 2/10/2017

crossfit shatter

WOD: CrossFit Open WOD 15.3 14 minute AMRAP 7 MU 50 wall balls 100 DU Scaled option: 14 minute AMRAP 50 wall balls 200 single under For Jedi powers click here