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CrossFit WOD – 181114

Jillian is constantly looking forward to the next challenge before her.   Challenge WOD 3 “The Wave” 2RFT 15 Box Jumps 15  DL (135/95) 15 WB (20/14) 15 DL 15 Box Jumps 1 min rest   Optional Buy Out “Gymnasty… 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 – 181019

Remember the day we ran out of room and people had to lay outside for presses? Today everone gets floor space.   MetCon 5RFT 5 DL (275/195) 10 burpees to plate (45)   Optional Buy Out “Body Armor v3” 12… Read more »

CrossFit WOD- 181010

Breanne takes her warm ups very serious.   Challenge WOD3 “The Wave” 2RFT 15 Box Jumps 15 DL (135/95) 15 WB (20/14) 15 DL (135/95) 15 Box Jumps 1 min Rest   Optional Buy Out “Row ‘Em & Rack ‘Em”… Read more »

CrossFit WOD- 181002

Nikki working up to lift all the weights.   MetCon Five AMRAP3 5 DL (135/95) 6 Power Clean (135/95) 7 BSQ (135/95) Optional buyout: “Grip & Core” 2 RDS (rest as needed) 300m Run 200m KB Farmer’s Carry 100m KB… Read more »

CrossFit WOD- 180921

Best Buds taking on Fight Gone Bad, together.   MetCon 21-15-9 DL (185/130) Bar Facing Burpee *50 DUs after every roung **Retest from 6/6/18   “Perfection is not attainable, but if we chase perfection we can catch excellence.” —Vince Lombardi

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- 180904

Tony at one with the floor…   5 RFT 5DL (225/155) 10 Burpees   Then Tabata x 4 each Hardstyle Plank L Side Plank R Side Plank   “We generate fears while we sit. We overcome them by action.” –… Read more »

CrossFit WOD- 180829

Lindsay using her natural bouncy personality to do a few burpees.    Strength E2MOMx8 5 Deadlift 5 HSPU (Deficit) *Score is weight   “Tiggers are wonderful things. Their tops are made out of rubber, their bottoms are made out of… Read more »

CrossFit WOD- 180806

Christine is up to start a week of girl WODs.   “Christine” Benchmark WOD 3 RFT 500m Row 12 DL (BW) 21 Box Jumps (24/20)   “I can’t change the direction of the wind, but I can adjust my sails… Read more »