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CrossFit WOD – 181107

Megan digging in and doing the work.     AMRAP 12 15 Power Snatch (75/55) 250m Row *Retest from 5/8/18   Optional Buy Out “Gripped” Accumulate 3 mins hanging in a hollow position on the pull up bar.   *The… Read more »

CrossFit WOD- 181101

Long haired Chris keeping tabs on everything.   For Time 21-15-9 Calorie Row Box Jump (24/20) Push ups   Optional Buy Out “Abs Up” 1-3 Rounds Left Plank (45 sec) Right Plank (45 sec) 20 Superman Reverse Snow Angels  … Read more »

CrossFit WOD- 181029

Saturday we had two teams that took on the Femme Fatales competition. Here’s a glimpse of Nikki and Brooke working through the bike portion for their teams during the biking and burpee wod. We’re so proud of both teams going… Read more »

CrossFit WOD- 181024

No time to think, just go.   “Jackie” Benchmark WOD 1000m Row 50 Thrusters (45/35) 30 Pull-ups   Optional Buy Out “Strict Gymnastics” AMRAP 7 5 strict ring dips 10 sec Static Inverted Row Hold 15 sec KB Front Rack… Read more »

CrossFit WOD -181020

Throw back to Franny running up the rope.   Sat Partner WOD For Time 3k m Row 6mile AAB 12 Rope Climbs   *teams of 3, 2 people working at a time. Optional Buy Out “Gripped”   “Only I can… Read more »

CrossFit WOD- 181013

Sometimes supporting each other looks like riding the bike next to each other with no breath to cheer.   Sat Morning Partner WOD For Time 500m Row 28 Thrusters (95/65)* 400m Row 21 Thrusters 300m Row 15 Thrusters 200m Row… 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- 180920

6am getting in their grind on Wednesday morning.   “Fight Gone Bad” 3RFR WB (20/14) SDLHP (75/55) Box Jump (24/20) Push Press (75/55) Cal Row Rest *1 min each station   “When you are enthusiastic about what you do, you… 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- 180726

Always fun to watch Robyns take flight. See what I did there? 😉   5RFR 2 Rope Climbs (15′) 10/7 Cal Row ME HSPU 1 min rest **Score is HSPU   “It is during our darkest moments that we must focus… Read more »