Category: WOD

Thank You from the Power Keg owners and staff

I first want to start off by thanking each and everyone of you for the outpouring of support, thoughts and prayers you have shown us through this incredibly trying time. We have received messages of hope and support from as far away as Brazil. We have small gyms that are not even part of the CrossFit community reaching out offering to help any way possible.


Summer Grilled Chicken Pizza Recipe

Summer Grilled Chicken Pizza  Yields: 2 – 12” thin crust pizzas (decrease if desired) Ready to make a delicious and easy pizza that satisfies your cravings and your macros? Follow this recipe below, and enjoy!  Ingredients: All ingredients will be divided in half for both pizzas 2-pack Thin & Crispy Mama Mary’s Pizza Crusts 1 lb. Chicken …
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06 June WOD: Dem Rope Climbs Tho

4 Rounds For Time: 800m Run 15 Power Cleans 135|95 10 S2O 5 Rope Climbs * males – start from seated position * females – no jumping


1RM Front Squat and an AMRAP -or- Cleans and RFT

LEVEL 3 Strength: Front Squat 15 Mins to Find Heavy Single * no Fails! Conditioning: 15 Minute AMRAP 100m Walking Lunges 100m KB Front Rack Carry 50 (2ct) Mountain Climbers 100 Double Unders rx: 2|1.5d (1 arm only) LEVEL 2 Strength/Skill: Every 90 secs x 7 1 Power Clean + 1 Front Squat + 3 …
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OMG, So Many Barbell Today

LEVEL 3 For Time: 50 Back Squats 40 Shoulder to Overhead 30 Cleans 20 Snatches 10 Thrusters * rx 155|105 LEVEL 2 For 10 mins – 30 seconds on: 30 seconds off Calories *go HAM 18 min AMRAP 10 Back Squats 15 Push Ups 400m Run 4 min AMRAP 15 Sit Ups and 10 Jumping …
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Choose Your Own Adventure

Strength: Bent Over Barbell Row 10-10-10-10-10 SSa: 5 Bar to Hip Swings SSb: 15 V-Ups Conditioning: Choose One a) AMRAP x 14 mins 800m Run 30 Battle Ropes (alt) 30 Russian Twists 30 KBS b) EMOM x 14 mins odd: 5 Bar Muscle Ups even: 100m Run


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