3rft

CrossFit WOD – 180822

It’s all fun and games when the pvcs come out.   3RFT 20 DB Snatch (50/35) Left 10/7 Cal Bike 20 DB Snatch (50/35) Right 10/7 Cal Bike 2 min Rest *If you set Db Down= Cal bike (5/4)  … Read more »

CrossFit WOD- 180813

Proud of our girls, Franny, Brooke & Kaela, and their hard work leading up to and through this past weekend’s Girls Gone RX competition. They set goals and crushed them.   3RFT 50/35 Cal Bike 40 Russian Swings (24/16) 30… Read more »

CrossFit WOD – 180809

Kat & Nikki getting those calories every round.   “SQT” 3RFT 10 G2OH (95/65) 200 YD shuttle Sprint (50 yds, down and back x2)   “You never know how strong you are until being strong is the only choice you… Read more »

CrossFit WOD- 180806

Christine is up to start a week of girl WODs.   “Christine” Benchmark WOD 3 RFT 500m Row 12 DL (BW) 21 Box Jumps (24/20)   “I can’t change the direction of the wind, but I can adjust my sails… Read more »

CrossFit WOD – 180727

Two of our strong ladies working through rope climbing progressions.   “Nasty Girls” 3 RFT 50 ASQ 7 RMU 10 Hang Power CL (135/95)   “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer… Read more »

CrossFit WOD- 180710

Ready for a little ride, broken up with lunges?   3RFT 15/10 Cal Bike 20 DB Lunges (35/25)   “There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers… Read more »

CrossFit WOD- 180515

Breanne getting through some jumps in a past wod.   3RFT 30 WB (20/14) 400m Run 50 DUs   Then: Pallof Press (Tall Kneel) 8-10ea x2-3   “We learn the rope of life by untying its knots.” Jean Toomer

CrossFit WOD – 180216

Why 100# dumbbells? Why not?   3RFT 50 Cal Row 40 Russian Swings (24/16) 30 Situps *50/35 Cal Row   “The key to being happy is knowing you have the power to choose what to accept and what to let… Read more »

CrossFit WOD- 180122

Leg gains waiting to be downloaded.   3RFT 1000m Row DL** 4 min Rest **RD1= 21 DL 155/110, RD2= 15 DL 205/145, RD3= 9 DL 255/175   “Nobody who ever gave his best regretted it.” – George Halas

CrossFit WOD – 170915

Everyone has a movement they don’t care to do. Don’t let that keep you from getting your workout in.     3RFT 21 Cal Row 15 Wallballs (20/14) 90 DU   “Expecting life to treat you well because you are… Read more »