Your butt will thank you later!!! Strength/MetCon 21-15-9 DL (275/190) Burpees *B = 1:30, 1min, 30sec; DL = 2min, 1:30, 1min *STRETCH DAY TODAY Optional Buy Out “Scapjacked v2”
CrossFit-190122
for time
CrossFit-190118
Swing Away! Strength/MetCon 4 RFT 20 Total Fr Rack Rev Lunge (135/95) 15 RSw (24/16) E2MOM = 1 Rope Climb (15’) Lunge = 2min, Sw = 1min, RC = 30sec, 12min Cap Optional Buy Out “Single Leg”
CrossFit-190115
Might as well JUMP! MetCon/Cardio 4 RFT 5 Burpee Box Jump Overs (24/20) 5 BMU 50 DU *DU = 1min, BMU = 1min, BBJO = 30sec Optional Buy Out “The Finisher”
CrossFit-190111
Row, Row, Row your boat Cardio For Time 3000m Row *14min Cap Optional Buy Out “Night Out”
CrossFit WOD – 181224
Because everyone’s favorite movie should be Elf! MetCon For Time 100 Thrusters (75/55)* *Every time you drop the bar = 10 burpees + 10 T2B *10min Cap Optional Buy Out “International Chest Day” This is, by definition,… Read more »
CrossFit WOD- 181208
Don’t worry Harsha, you get a partner to help math after this one. Cardio For Time 100DL (155/110) 80 DB Step-ups 60 Power Cleans (155/110) 40 DB S2OH (50/35) 20 Power Snatch (155/110) *23min cap *Alt every 10 reps… Read more »
CrossFit WOD- 181206
What is the proper distance on the bars for the guys of BC to do toes to bar without kicking each other? The answer may surprise you. Cardio For Time .7mile Bike 20 T2B .7mi Bike 20 DB Rev… Read more »
CrossFit WOD – 181205
Sarah looking all angelic as she rows during the WOD. For Time 1000m Row 3min Rest 750m Row 2min Rest 500m Row 1 min Rest 250m Row Total Time (including rests) Optional Buy Out “Push & Pull”
CrossFit WOD- 181112
It’s easy to see Erick progressing with his consistent efforts on movements and workouts. Look at him flying through a few double unders last week. **Reminder this week are the Nutrition Challenge ending WODs** Challenge WOD 1 For Time… Read more »
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 »
Today's WOD
CrossFit-190527
Booty Gainz!
MetCon
AMRAP 12
10ea PistolSq
30 RSw (24/16)
10ea DeadBug
PSq = 1min
RSw = 1min
DB = 1:30
Optional BuyOut
“Push Pull”
Posted in Workout of the Day
Tagged #deadbugs, #memorialday, #monday, #onelegged, #russianswings, #workoutoftheday, amrap, crossfit, hwpo, ihcf, ironhero, pistols, squats, wod
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