CrossFit WOD- 181208

Don’t worry Harsha, you get a partner to help math after this one.   Cardio For Time 100DL (155/110) 80 DB Step-ups 60 Power Cleans (155/110) 40 DB S2OH (50/35) 20 Power Snatch (155/110) *23min cap *Alt every 10 reps… Read more »

CrossFit WOD- 181108

Breathe and focus on one movement at a time.   MetCon For Time 100 DUs 20 HSPU 30 DL (155/110) 40 WB (20/14) 30 DL (155/110) 20 HSPU 100 DUs   Optional Buy Out “Gun Show” 10-9-8-7-6-5-4-3-2-1 Barbell Bicep Curl… Read more »

CrossFit WOD- 180621

Kizzie working through some back squats to get to her max.   For Time 10-8-6-4-2 DL (275/195) 20 Total Box Stepups (30/24)   Additional Fun with Gymnastics   “Blood, Sweat and Respect. First two you give, the last one you… Read more »

CrossFit WOD- 180606

Be sure to get in some midweek stretching.   21-15-9 Deadlifts (185/130) Bar Facing Burpees 50DUs between rounds   If you want to achieve greatness stop asking for permission. ~Anonymous

CrossFit WOD- 171123

A day to go heavy and unbroken with your deadlifts.   Strength 10-8-6-4-2 Deadlifts Buy out 50 Hollow Rocks   “When something comes easy, you usually let it go the same way.” – Nora Roberts

CrossFit WOD- 171117

Hope you’re enjoying our week of benchmark wods. What was your favorite? Were there any you were hoping to see, but didn’t? Let us know.   “Christine” 3RFT 500m Row 12 BW DL 21 Box Jumps (24/20)   “There are… Read more »

CrossFit WOD – 170829

Who is the one person you can count on to push you toward greatness? It’s always fun to watch the friendly rivalries, and besties cheering each other on both at the gym and online.   MetCon 21 DL (135/95) 15… Read more »

CrossFit WOD – 170718

Jenn getting some lifting done.   MetCon 6min AMRAP ME DB Thrusters (35/20) EMOM= 5 DL (225/155) *Score is number of Thrusters   “When something comes easy, you usually let it go the same way.” – Nora Roberts  

CrossFit WOD – 170203

I just like to lift.  Lifting is my favorite.   CrossFit Games Open WOD 11.2 AMRAP 15 9 Deadlifts (155/110) 12 Pushups 15 Box Jumps (24/20)   Some more Open prep coming through the rest of February before we get… Read more »

CrossFit WOD – 170127

Having a strong butt is an important thing to have.  Just ask any athlete.   Strength/Skill E2MOM x 10 5 Deadlifts (+/- 80% of 1RM) 5 Strict Pullups   Most of your day is spent forward.  Let’s spend an hour… Read more »