Chikara WOD

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A. Shoulder press, 5x5

B. 9min AMRAP
3 Wall Balls
3 Burpees
6 Wall Balls
6 Burpees
9 Wall Balls
9 Burpees
... continue increasing reps by 3 each round until 9mins is complete.

A1. RFESS @3010, 7-10reps/leg, rest 1min btwn legs
A2. Side Plank, 30s - 1min each side, rest 1min btwn sides
x3 sets

B. 4 Rounds of:
1min Row
1min 15 KB Swings (start rest the rest of the min)
2min Rest

A1. Deadlift, 3-5 reps, rest 1:30
A2. Weighted Pull-ups, 3-5 reps, rest 1:30
x3 sets

B. Every 3min
5-7 Thrusters
7-10 No Push-up Burpee Box Jumps
x4 sets

Goal is to complete the Thrusters/BBJ in under 1min

Latest News

Mar 25, 2015 | News
***please check back here on Saturday morning for updates on Weather*** The opens are almost over and it's time to celebrate your achievements with the start of spring and cherry blossoms. We're planning a Paleo Pot Luck Hanami in...
Mar 20, 2015 | News
This seminar is appropriate for coaches, trainers, and athletes of all levels who are familiar with CrossFit and/or training using functional movements.
Feb 18, 2015 | News
We will be performing all the workouts on Saturday mornings in place of our regular group classes. After the workouts are released Friday morning heats will be finalized for the time and space needed. You must be registered on the CrossFit...
Jan 21, 2015 | News
MindBody has an app for both iPhone and Android to help make booking classes easier. It's called Mindbody Connect. Follow the directions here to install the app and connect with your Chikara Membership


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