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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- 181105

Today is a lot of ups and downs with jumping, sitting, burpees and pull-ups… focus on your win.   MetCon 12min clock: “Annie” 50-40-30-20-10 DUBs Sit-ups Then with remaining time: AMRAP Burpee Pullups **Two scores: Time on “Annie” and Reps… Read more »

CrossFit WOD – 181017

“We’re here for you. ” – AAB   Cardio AMRAP 15 2000m Row 200 DU ME AAB **Score is distance on bike (miles)   Optional Buy Out “Abs Up” 1-3 Rounds 30 Hollow Rocks Left Plank (45 sec) Right Plank… 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 – 180919

By boat, by bike, by rope…   5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs   Then Mobility   “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott

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 – 180901

By plane, train, automobile… or bike. Come on in.   Partner WOD AMRAP22 60 DUBs 50 WB (20/14) 40 Russian Swings (24/16) 30 C2B 20 V-ups *Synchronized except DUBs   “Don’t let yesterday take up too much of today.” –… Read more »

CrossFit WOD- 180830

Scott deadlifting during Wednesday’s class.   Tabata Bike (Cal) 2min rest Tabata Row (Cal) 2min rest Tabata DU *Score is combined calories and DU   “The only person you are destined to become is the person you decide to be.” –Ralph… Read more »

CrossFit WOD- 180801

How are the legs feeling after the Monday lunges?   For Time 50-40-30-20-10 WB (20/14) 100 Dus between each   “The way get started is to quit talking and begin doing.” – Walt Disney

CrossFit WOD- 180716

Rob super focused on getting the calories on the bike during Saturday’s wod.   For Time ** 50 DU Before each round 21-15-9 OHS (135/95) 21-15-9 C2B Pull ups   “Problems are not stop signs, they are guidelines.” – Robert H…. Read more »