crossfit

CrossFit WOD – 181204

Have you started getting your squares marked for #Bingo? First pyramid happened within hours of the start on Saturday.   EMOMx20 1st: 1 Sq Clean & Jerk @ 80% 2nd: 10 Ring Rows* *Rx is feet on box Score is… Read more »

CrossFit WOD- 181203

In honor of the snow… a throwback to Chris during a summer sled pull.   MetCon For Time 21-15-9 R Swings (24/16) Ring Push Ups   Optional Buy Out “ScapJacked v1” 3 rounds not for time 20 CrossOver Snow Angels… Read more »

CrossFit WOD- 181130

When did you last look back to see how far you’ve come? Here Jenn and Lisa are knocking out a wod at the prior location.   “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip   Optional Buy Out “The Pump” 1-4… Read more »

CrossFit WOD- 181129

Welcome back to Jessica after your maternity break. Already crushing the WODS!   Cardio AMRAP11 21 Cal Row 15 Box Jump Overs (24/20) 9 C2B 30 Dubs   Optional Buy Out “Midline Giant”   *11 mins is a moderate range,… Read more »

CrossFit WOD- 181128

I see Mitch is starting light…   Strength Bear Complex 5×7 Power clean+ Front Squat+ Overhead+ Back Squat+ Overhead *All 7 reps unbroken *5min max rest **Score is weight   Optional Buy Out “Body Armor v5” 1*4 Super Sets ME… Read more »

CrossFit WOD- 181127

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- 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 »