crossfit workout of the day

CrossFit WOD- 180222

Gracie helping Chris rest after a hard day of coaching. Be sure to get plenty of rest before starting in on the Open this week.   Strength 5-5-4-4-3-2-1 Back Squat *For Weight Then Pull-up/ MU work   “The quieter you… Read more »

CrossFit WOD- 180221

Scott & Megan during last Saturday’s partner wod.   2RFT (retest of 8/15/17) 28 Russian Swings (24/16) 21 FSQ (115/80) 15 Pull ups 90 DUs Rx+: 28 Swings, 21 FSQ, 150 DUs & 9 MUs   Then Skill Time  … Read more »

CrossFit WOD – 180220

Time for a new twist to those pull ups…   EMOM x 10 3 TNG Power Snatches (155/110) Then L-Sit Pull-ups 5x ME   “What lies behind us and what lies before us are tiny matters compared to what lies… Read more »

CrossFit WOD- 170219

Just out for a two with friends today.   Open WOD 15.5 27-21-15-9 Cal Row Thrusters (95/65)   “Only the guy who isn’t rowing has time to rock the boat.” – Jean-Paul Sartre

CrossFit WOD- 180217

Patty knocking out those thrusters last week.     “Partner FranRap” AMRAP 20 15 Thrusters (95/65) 15 Pull Ups *Alt Rounds & Tag partner   “The most important thing is to enjoy your life- to be happy- it’s all that matters.”-… Read more »

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- 180215

Keagan getting in some warm up sets before his deadlifts on Monday.   Strength 7X1 Power Clean Front Squat Push Jerk Front Squat Split Jerk *2 min Rest **Pick weight Buy out: 10x :10/:05 Hardstyle Plank   “The roots of… Read more »

CrossFit WOD – 180214

Happy Valentine’s Day! **Wear Pink Today**   Open WOD 13.2 AMRAP 10 5 Shoulder to Overhead (115/75) 10 DL (115/75) 15 Box Jumps (24/20)   “The only journey is the one within.” – Rainer Maria Rilke

CrossFit WOD – 180212

Kizzie showing enthusiasm during the warm up last week.   5X8 DL *2-3 mins rest 500m Row Time Trial   “The art of life is to sustain the feeling of the wish fulfilled and let things come to you, not… Read more »

CrossFit WOD- 180210

Did someone say rowing? Let’s wrap up this week with a little cardio.   Partner WOD 20 RFT/ For Total Cals ** 5 Pull ups 10 Push-ups 15 ASQ * ME Cal Row Partner one working on Round while Partner… Read more »