crossfit wod

CrossFit WOD- 180929

Rudy showing some self love by getting in to do his workouts. **No regular 9 or 10 am classes. Come join us for the little lifting competition.     CrossFit Total 1RM BSQ 1RM Press 1RM DL *3 attempts at… Read more »

CrossFit WOD- 180928

Throwback to wonderful wallball memories…   “Karen” Benchmark For Time 150 WB (20/14)   “Life is 10% what happens to us and 90% how we react to it.” – Dennis P. Kimbro

CrossFit WOD- 180927

Patty showing the box what is up.   MetCon AMRAP14 10 Push Jerk (155/110) 10 C2B Pullups 10 Box Jump Overs (24/20) *Everything starts at 10 and goes up by 1  rep each round   “Strive not to be a… Read more »

CrossFit WOD- 180926

The 6am class preparing to row on Tuesday.   MetCon 6 RFT 200m Run 5 BMU 5 Deficit HSPU*   *Deficit= 3-5″   “Change your life today. Don’t gamble on the future, act now, without delay.” – Simone de Beauvoir

CrossFit WOD- 180925

Katie rocking and Rowing along.   Cardio 20min max distance Rowing   Skill work: Handstand walk practice   “Security is mostly a superstition. Life is either a daring adventure or nothing.” – Helen Keller

CrossFit WOD- 180924

  Strength Day E2MOM x 6 3 Front Squats** **30 DUs after each set   Then Tabata Bottom to bottom air squats *rest position is at bottom of squat    

CrossFit WOD – 180922

Sravya with a few wallballs during “Fight Gone Bad” on Thursday.   Sat Morning Partner WOD 10 Total RFT 5 Power Snatch (135/95) 15 WB (20/14) *IGYG format   “Too many of us are not living our dreams because we… Read more »

CrossFit WOD- 180921

Best Buds taking on Fight Gone Bad, together.   MetCon 21-15-9 DL (185/130) Bar Facing Burpee *50 DUs after every roung **Retest from 6/6/18   “Perfection is not attainable, but if we chase perfection we can catch excellence.” —Vince Lombardi

CrossFit WOD- 180920

6am getting in their grind on Wednesday morning.   “Fight Gone Bad” 3RFR WB (20/14) SDLHP (75/55) Box Jump (24/20) Push Press (75/55) Cal Row Rest *1 min each station   “When you are enthusiastic about what you do, you… Read more »

CrossFit WOD – 180919

By boat, by bike, by rope…   5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs   Then Mobility   “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott