Workout of the Day

CrossFit WOD – 170901

Mitch rowing along…   **Note Saturday is our Hero WOD. We will be doing “White”. More info on tomorrow’s post. Or check out Athlete’s portal.   3RFT 500m Row 15 Floor Press (135/95) rest 3min *Score= Total time   “Happiness… Read more »

CrossFit WOD – 170831

If you haven’t already been to class this week, be sure to check out the interclass challenge with Russian Swings. Way to go, for all those that have already contributed! No, today’s swings during the wod do not count… but… Read more »

CrossFit WOD – 170830

Set your mind to it, and don’t let anything hold you back.   MetCon 21-15-9 Shoulder to Oh (115/80) T2B *Rx+: 135/95 [21- 1:30, 15- 1:00, 9- :30] Then… :10/:05 x 10 Planks     “Dream big and dare to… Read more »

CrossFit WOD – 170829

Who is the one person you can count on to push you toward greatness? It’s always fun to watch the friendly rivalries, and besties cheering each other on both at the gym and online.   MetCon 21 DL (135/95) 15… Read more »

CrossFit WOD – 170828

What do you do when you don’t like a movement? You take the time to work on it. Chong has done that with rowing and it shows.   MetCon 7min AMRAP 60 cal Row* ME WB (20/14) *M= 60, W=42… Read more »

CrossFit WOD – 170826

Payton helping his team move the sled for some reps last week.   MetCon Partner 20 min AMRAP 400 Sled Pull (180/135) 20 Pull-ups 40 DB Box Stepups (50/35) 20 V-ups *Both partners must do all movements   “One can choose to… Read more »

CrossFit WOD – 170825

Coach Chris is so good the ball just levitates for him.   MetCon For Time 400m Run 40 WB 40 Burpees 40 Box Jumps (24/20”) 400m Run   *Rx+: 50 each   “Do not anticipate trouble, or worry about what may… Read more »

CrossFit WOD – 170824

No window cleaner needed for today’s cleaning.   Strength EMOM x 9 4 Power Clean (155/110) 4 Jerks (155/110)   *TNG **Weight: Mod heavy *** Rx+: 185/130   “It is precisely the possibility of realizing a dream that makes life… Read more »

CrossFit WOD – 170823

Have you gotten to meet Amanda before? She will be here today to meet and challenge you.   MetCon “Amanda” 9-7-5 Muscle up (rings) Squat Snatch (135/95)   “Storms make oaks take roots.” – Proverb

CrossFit WOD – 170821

Today is an opportunity to use those jumping skills.   E2MOM x 8 5 Power Snatch (TNG) 30 DUs   *Score is weight (AHAP) ** 30 DUs = 30 SUs     “Our truest life is when we are in… Read more »