3rft

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 »

CrossFit WOD – 170615

Rudy just knocking out some front squats.   MetCon 3RFT 400m Run 20 Pull-ups 10 FSQ (155/110) *15min cap  Then 100 Hollow Rolls   “Success is walking from failure to failure with no loss of enthusiasm.” Winston Churchill

CrossFit WOD – 170420

The only way to conquer a weakness is to work it to death. Our fearless leader, taking a moment to breathe before his next round of wallballs.   Skills Pick a skill and work it.   3RFT 250m Row 25 Russian… Read more »