Way to go Nikki on the pistol progression. Always setting new challenges for yourself. MetCon 5 RFT 20 Am Swings (24/16) 20 Down Ups Optional Buy Out “Body Armor v4” 2-5 Supersets 10 Bench press 10 RDL’s 2min… Read more »
CrossFit WOD- 181127
crossfit workout of the day
CrossFit WOD- 181126
Megan knocking out her HSPU during last week’s wod. Cyber Monday “Mary” AMRAP 20 5 HSPU 10 Alt Pistols 15 Pull ups Optional Buy Out “Abs Up” *”Mary” is not only a benchmark WOD but it is… Read more »
CrossFit WOD- 181124
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from… Read more »
CrossFit WOD- 181123
Just one more breath before I pick the bar up again…. **Take note there are only 3 class times for Friday!** Black Friday with “The Chief” AMRAP3 x 5 3 Power Cleans (135/95) 6 Push ups 9 Air Squats… Read more »
CrossFit WOD – 181121
Focus on the task at hand and everything else will fall into place. E2MOM x 3ea 3×5 Push Jerk 3×3 Push Press 3×1 Strict Press *Score is weight in each (3 scores) Optional Buy Out “ScapJacked v2” 3… Read more »
CrossFit WOD- 181120
Not even to Thanksgiving but it looks like “Hawley”Day Bells are ringing 🙂 **Be sure to make your vote count on the Burn the Bird WOD, watch portal** 2RFT 10 Double Bell Swing 10 Double Bell Clean 10 Double… Read more »
CrossFit WOD- 181119
Katie out for a ride on the bike… Cardio 21-15-9 Cal Bike 9-7-5 BMU *Retest from 8/17/18 Optional Buy Out “ScapJacked v1” *Staying under 6-7 minutes is very high intensity, high density, high power output way of getting… Read more »
CrossFit WOD- 181117
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak… Read more »
CrossFit WOD- 181116
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week. Challenge WOD 4 AMRAP3x3 3 Power Cleans (95/65) 6 Push ups 9 Down… Read more »
CrossFit WOD- 181115
As the end of the year approaches and craziness ensues, don’t forget to look back and see how far you’ve come on your journey. Strength E2MOM x 7 Power Clean & 2 Hang Squat Clean & 2 Jerks *Unbroken… Read more »
Today's WOD
CrossFit-190220
Just remember last week when we all said “that’s it?” when the assault bike was involved.
Cardio
8 Rounds
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
2min Rest
*Score = total calories completed
Optional BuyOut
“Evil Bear”
Posted in Workout of the Day
Tagged #butdidyoudie, #modslowfast, #remeberlastweek, #wednesday, aab, bike, crossfit, hwpo, ihcf, rounds
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