crossfit

CrossFit WOD – 171215

Short bursts of hard work.    Conditioning 4min clock 500m Row ME Pullups 1min Rest 4min clock 500m Row ME Pushups 1min rest 4min clock 500m Row ME BW reverse lunges *Score= reps   “If you don’t give yourself permission… Read more »

CrossFit WOD – 171214

A few Swolverines showing their might.   Strength 5×5 Deadlift (heavy)   “You don’t drown in the water. You drown by staying there.” – Edwin Louis Cole

CrossFit WOD -171213

Squat “Grace” 30 Sq Clean & Jerks (135/95) *8 min cap   “I cannot tell you any spiritual truth that deep within you don’t know already. All I can do is remind you of what you have forgotten.” – Eckhart… Read more »

CrossFit WOD- 171212

Move over Jones Family the Smith Family is in the box and killing it! EMOMx24 Min 1: 5 Burpee Box Jumps Min 2: 5 C2B Pullups + 5 Dips Min 3: 5 Burpee Box Jumps Min 4: 15 Hollow Rocks… Read more »

CrossFit WOD – 171211

Justin knocking out tempo pull-ups. We all have a movement or WOD that’s our jam. What is a movement or WOD that when you see it, you say “YES!”?   “Barbara” Benchmark WOD 5RFT 20 Pullups 30 Pushups 40 Situps… Read more »

CrossFit WOD – 171209

Gracie says “not it” for rowing. But she’s totally down for the “rest”  portion.   Teams of 3 3Rds each ME WB (20/14) @ 9’ 500m Row Rest *Score = # of WB   “Worry is most often a prideful way… Read more »

CrossFit WOD – 171208

Marla knocks those burpees out like they’re nothing.   Conditioning AMRAP 20 15 Burpees 30/20 Cal Row 15 T2B   “The most important things are the hardest to say because words diminish them.” – Stephen King

CrossFit WOD – 171207

How do the arms feel after yesterday’s wod? Ready to get in some Pull ups and Ring dips?   Strength 5×5 Strict Pull Up 5×5 Strict Ring Dip Tempo & Hollow emphasis Then 3 min ME Swings   “Will your… Read more »

CrossFit WOD – 171206

This is a repeat today…. can you beat your last one?   “Bergeron Beep Test” EMOM x ME 7 Thrusters (75/55) 7 Pull ups 7 Burpees *Score = rounds **Rx= 7, S1= 5, S2= 4’s   “Stress is caused by… Read more »

CrossFit WOD – 171205

It’s a snatchy type of day.   EMOM x 9 4 P Snatch (155/110) 4 OHS (155/110) *Score= Wt   “It is not as much about who you used to be, as it is about who you choose to be.”… Read more »