crossfit workout of the day

CrossFit WOD- 180918

Rolling through the week…   Strength 2RM Squat Clean & Jerk Core 400m SA Suitcase Carry (24/18)   “Everyone has inside them a piece of good news. The good news is you don’t know how great you can be! How… Read more »

CrossFit WOD- 180917

Brooke & Tony with a little assault tabata…   MetCon 5 RFT 3 Ring MU 6 Burpee Plate Slams (45/25) 9 Cal Bike   “Change your life today. Don’t gamble on the future, act now, without delay.”- Simone de Beauvoir

CrossFit WOD -180915

Nikki and Rob celebrating their victories.   Sat Partner WOD 5 RFT (each) 12 Deadlift (155/110) 9 Hang Power Clean (155/110) 60 DUs 1 Legless Rope Climb (15′) *IGYG full rounds   “Definiteness of purpose is the starting point of… Read more »

CrossFit WOD – 180914

Greg enjoying his bike ride for a warm up.   For Time 20/14 Cal Bike 20 Burpees 20 Push Press (95/65) 5 min rest & repeat **Score is difference between the 2 scores (smaller is better)   “We generate fears… Read more »

CrossFit WOD- 180913

Sure, whatever you say Coach!   AMRAP 20 10 T2B 10 DB Squat Clean (50/35) 400m Run   T2B Scale = normal progression   “One of the lessons that I grew up with was to always stay true to yourself… Read more »

CrossFit WOD- 180912

Swolverines (6am) doing what swolverines do…   5RM Hang Squat Snatch *must be unbroken for weight to count Then For Reps Tabata Power Snatch (75/55) *Score= total reps   “Definiteness of purpose is the starting point of all achievement.” –W…. Read more »

CrossFit WOD- 180911

**Long Socks alert** Nikki working through z presses last week.   5x AMRAP2 5 AM Swing (24/16) 6 DB Box Step Overs 20″ (50/35) 1 min rest   Skill time- Rope climbs “Change your life today. Don’t gamble on the… Read more »

CrossFit WOD- 180910

Wallball delight in duplicate.   MetCon 10 RFT (retest from 6/5/18) 3 Clean & Jerks (155/110) 5 Pull ups Rx+: C2B *10 min Time Cap   “Only I can change my life. No one can do it for me.” Carol… Read more »

CrossFit WOD- 180908

Are you ready to go sledding this weekend? Snow not included.   Sat Morning Partner WOD 5 RFT (EACH) 15 Burpees 100m Sled Pull (2×45/ 2×35) IGYG format   “I attribute my success to this: I never gave or took… Read more »

CrossFit WOD- 180907

** Reminder no classes until 4:30pm on 9/7** Get in the swing of fitness by consistently showing up and putting in the work.   4RFT 400m Run 10 ea KB Snatch (24/16) 10 ea Goblet Reverse Lunge (24/16) *retest from… Read more »