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CrossFit WOD- 180810

Okay, so not a girls wod week, but a named wod week… Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.   “Erin” Benchmark WOD 5 RFT 15… Read more »

CrossFit WOD- 180714

Megan and Rudy pushing each other for extra Saturday fun gainz.   Saturday Partner WOD 5RFT (each: IGYG Format) 10 DB DL (50/35) 10 DB Hang Squat Cleans 10 DB S2OH 10/7 Cal Bike   “It does not matter how… Read more »

CrossFit WOD- 180629

No biking today, but doesn’t Erick make it look easy? Grab a friend and come try a workout for yourself.   For Time 50 DB Hang Power Snatch (50/35) 200m Run 40 DB HPS 200m Run 30 DB HPS 200m… Read more »

CrossFit WOD- 180613

6 AM showing how to get a morning started today… with a run…   For Time 100 DB HPC & Jerk (50/35) *EMOM= Burpees Rx+=6, Rx=5, Sx= other   “The great thing in this world is not so much where… Read more »

CrossFit WOD- 171103

Jessica taking the kettlebells for a Saturday morning stroll. Okay, truth be told, she was going much faster than this picture portrays.   AMRAP 12 10 DB Thrusters (35/20) 10 T2B 30 DU   “Your life will fly by, so… Read more »

CrossFit WOD – 170608

What is your favorite KB move? Russian Swings, American Swings, Deadlifts, Presses, Carries…   MetCon 8min AMRAP 16 Box Jumps (24/20) 8 Ea DB Single arm OHS (50/35) 16 T2B *RX+: 30/24 & 60/45   “Wisdom equals knowledge plus courage…. Read more »

CrossFit WOD- 170513

Brooke with her “that was a great lift” smile.   Skills   Partner Wod 800m Run/1000m Row 3 sets of : * 30 Pull-ups 30 Situps 30 DB Push Press (30/20) Then 800m Run/1000m Row *The sets must be done… Read more »

CrossFit WOD – 170511

Bill enjoying the heavy lifting this past weekend.   Strength 5 Sets (super sets): 8-10 DL (Pick wt) 8-10 DB Strict Press (Pick wt) *2-3min rest between sets  

CrossFit WOD – 170426

No time to stand around, there’s plenty of rowing and lifting to be done. Here’s Brooke, knocking out some chest to bars.   Skills Pick a skill and drill.   3RFT 30/21 Cal Row 15 each Single Arm DB Thrusters… Read more »