emom

CrossFit WOD- 180719

Rowing together, separately…   EMOM x 20 1st: Cal Row 2nd: HSPU   “I have learned over the years that when one’s mind is made up, this diminishes fear.” —Rosa Parks

CrossFit WOD- 180619

Some days are easy. Others you have to find the strength inside to push on.   EMOM x 20 (retest 3/12/18) 1st: Cal Row 2nd: 3 TNG Sq Cl Rx+= 20/14 & 155/110 Rx= 15/10 & 135/95 Sx= 10/7 &… Read more »

CrossFit WOD- 180613

6 AM showing how to get a morning started today… with a run…   For Time 100 DB HPC & Jerk (50/35) *EMOM= Burpees Rx+=6, Rx=5, Sx= other   “The great thing in this world is not so much where… Read more »

CrossFit WOD – 180402

Putting in the sweat time today leads to gainz in your tomorrows.   EMOM x 20 1: Cal Row 2: HSPU Rx= 15/11 Cal; HSPU Sx= 10/7 Cal Row; HSPU progression   “Trust yourself. You know more than you think you… Read more »

CrossFit WOD- 180328

Row on in to do some work.   EMOM x 20 1: Box Jumps (24/20) 2: Pull-ups + 5 burpees 3: Ring dips + 5 burpees 4: Rest **Rx+: 15’s; Rx: 10’s; Sx: mod movements   “Don’t wait until everything… Read more »

CrossFit WOD- 180312

Jon and friends getting in some rowing at the start of a never ending Tabata.   EMOM x 20 1: 15/10 Cal Row 2: 3 TNG Sq Cleans (135/95) **Rx+: 20/14 & 155/110; Sx: 10/7 & 95/65   “Optimism is… Read more »

CrossFit WOD- 180227

Caught the class in different parts of the power snatch last week.   EMOMx15 1: 5 Power Snatches (115/80) 2: 6 ea Front Rack Rev Lunges (115/80) 3: 15 Hollow Rocks   “The most powerful weapon on earth is the… Read more »

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 »