kb swings

CrossFit WOD – 171106

Reminder, tonight is the initial Monday Night Yoga. See you there!   MetCon 3 RFR (1min each) Russian Swings (24/16) Down Ups Cal Row Rest   “While one may encounter many defeats, one must not be defeated.” – Maya Angelou

CrossFit WOD- 171014

Brooke getting in some weighted walking lunges. Luckily today it will be without the overhead plate.     For Total Reps 8min ME WB (20/14) 2min Rest 8min ME Russian Swings (24/16) 2min Rest 8min Walking Lunges *Score is total… Read more »

CrossFit WOD – 171023

Proud of each of you that even when you forget shoes, socks, etc, you still get the wod done. A special shout out to those that hear a need and jump in with the “I have an extra… “.  … Read more »

CrossFit WOD – 170724

It’s Monday. Perfect day to swing in and start your week off right.   MetCon E5MOM x 4 400m Run 5 Strict Pull-ups 10 Pushups 15 Russian Swings (24/16)   “Never look directly at the sun. Instead, look at the… Read more »

CrossFit WOD – 170714

Swinging with friends on a Friday.   MetCon 4RFT 200m Run 20 Russian Swings (32/24) 20 Pull-ups *16min Cap   “I am not a superhero. I am just playing one in my own life.”- Tony Garcia  

CrossFit WOD – 170506

When the world is yelling your ear, take a moment to listen to your own heart. You can do it.   Partner WOD 15min AMRAP (Alt, you go, I go) 20 KB Swings (24/16) 10 Situps 20 ASQ 10 Ring… Read more »

CrossFit WOD – 161019

Who is ready to meet a sweet girl named “Eva”, it usually takes 5 times to get use to her.   “Eva” 5 RFT 800m run 30 KB Swings (32/24) 30 Pullups   *40 minute cap Every 100 m =… Read more »

CrossFit WOD – 160221

A kettlebell and a jump rope and you’ve got yourself a smoking training session that’s about to happen.L   At Home 12min AMRAP 100 DU’s 100 Swings/Deadlifts   *You pick your weight if you’ve got dumbbells or kettlebells *If you don’t… Read more »