emom

CrossFit WOD – 180129

Jon demonstrates the “just go, don’t overthink” philosophy well. EMOMx12 1st– 4 MU + 30 DUs 2nd– Burpee Box Jump overs (24/20)* *RX= 10, S1= 8, S2= 6   “A champion is someone who gets up when he can’t.” –… Read more »

CrossFit WOD – 180116

Follow the chalk trail to some lifting fun.   EMOMx10 3 Power Snatch (155/110) 3 OHS (155/110) *Score= weight   “I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

CrossFit WOD – 180115

Friends don’t let friends workout alone.   EMOMx18 1st-200m Run/250 Row 2nd– 20 Russian Swings (24/16) 3rd– 10 box jumps (30/20)   “Most people never run far enough on their first wind to find out they’ve got a second.” –… Read more »

CrossFit WOD – 180102

Day two of the New Year= great day to lift.    EMOMx15 3 Squat C&J (155/110) *Score= weight   “It’s hard to beat a person who never gives up.” – Babe Ruth

CrossFit WOD – 171226

Did you celebrate so hard yesterday you sweat Christmas trees?   EMOM x 9 5 Hang Squat Cleans (185/130) *Score= Weight   “I am not a product of my circumstances. I am a product of my decisions.” – Stephen Covey

CrossFit WOD- 171212

Move over Jones Family the Smith Family is in the box and killing it! EMOMx24 Min 1: 5 Burpee Box Jumps Min 2: 5 C2B Pullups + 5 Dips Min 3: 5 Burpee Box Jumps Min 4: 15 Hollow Rocks… Read more »

CrossFit WOD – 171205

It’s a snatchy type of day.   EMOM x 9 4 P Snatch (155/110) 4 OHS (155/110) *Score= Wt   “It is not as much about who you used to be, as it is about who you choose to be.”… Read more »

CrossFit WOD – 171201

Do you have your Bingo sheet ready? What will be the most challenging for you? What will be the easiest? Where to begin?   Conditioning EMOM x 21 Min 1: Cal Row (15/10) Min 2: 8 DB C& J (35/25)… Read more »

CrossFit WOD – 171128

A Gracie smile to bring a little joy to your Tuesday.   Strength EMOMx 10 3 TNG Power Snatch *65-70% of 1RM   “Confidence comes not from always being right, but from not fearing to be wrong.” –Peter T. McIntyre

CrossFit WOD – 171108

Nikki setting up to do a few swings.   For Time 60 DB Snatches (50/35) *EMOM= Burpees Rx+: 8; Rx: 6; S1: 4; S2:3 **8 min cap   “We are products of our past, but we don’t have to be… Read more »