du’s

CrossFit WOD- 180509

Always good to have medical professionals in your corner. Luckily we have several. Here are nurse Sarah and Natalie hanging out with Coach Chris.   2RFT 28 Russian Swings (24/16) 21 Thrusters (115/80) 15 Pullups 90 DU   “Save one life, you’re… Read more »

CrossFit WOD – 170321

Can’t be shy about them double unders anymore, eh, Brooke?   BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows   MetCon For Time 50… Read more »

CrossFit WOD – 170201

With improved fitness comes improved health.  And a host of other really fun and good for you things!   MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »

CrossFit WOD – 170126

Kim has been doing a lot of really good work over the holidays!  We’re proud of you, Kim!   MetCon 4 Rounds for Total Reps (Fight Gone Bad style) Power Cleans (95/65) Front Squats (95/65) Double Unders Rest *1min at… Read more »

CrossFit WOD – 161230

Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions!   WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between)  … Read more »

CrossFit WOD – 161220

I suppose it depends on who you ask, huh?  Some say yes, some say no…   Strength/Skill E2MOM x 5 5 Strict Presses 5 Strict Pullups   MetCon For Time 100 DUs 10 Russian Swings (24/16) 80 DUs 20 Russian… Read more »

CrossFit WOD – 161207

Working against the clock today.  Let’s remember to have some fun!   MetCon 3 Rounds for Reps 3min Clock 500m Row ME DUs Then 1min Clock ME T2B 3min Rest   Lots of stuff.  Does that make sense, here?

CrossFit WOD – 161102

How do you do cardio without a treadmill?   Strength/Skill EMOM x 30 1:  30 – 50 DUs 2:  7 TNG Power Snatches (Pick Your Weight) 3:  9 Pullups *Score is weight used for the OTM   Hurry up and… Read more »

CrossFit WOD – 161005

How is everyone feeling this week, so far?   MetCon 21-15-9 Front Squats (165/115) DUs* Pullups *DUs = 42, 30, and 18 *15min Cap   We are in a power month.  Be on the look out for some maxes coming up… Read more »

CrossFit WOD – 160921

Kevina making sure her rope climbing is on point.  Good working!   MetCon   7min AMRAP 10 Pullups 10 DUs 10 Pullups 20 DUs 10 Pullups 30DUs Etc. for 7min   Skill   Pick a skill to work on and… Read more »