kb swings

CrossFit WOD- 180224

Class doing some KB DL to get warmed up for KB Swings. That great feeling when coach says, get there and hold the position.   Partner Wod for Reps AMRAP 25 300m Row ME Dips 300m Row ME SA Swing… Read more »

CrossFit WOD- 180221

Scott & Megan during last Saturday’s partner wod.   2RFT (retest of 8/15/17) 28 Russian Swings (24/16) 21 FSQ (115/80) 15 Pull ups 90 DUs Rx+: 28 Swings, 21 FSQ, 150 DUs & 9 MUs   Then Skill Time  … Read more »

CrossFit WOD – 180127

Good news, this week it’s back to a partner wod.   MetCon Partner WOD 50-40-30-20-10 Russian Swings (24/16) * 20Alt Goblet Lunges (24/16) between rounds *Synchronized btn partners **15 min clock, ME Burpee Pull ups   “Do not let what you… Read more »

CrossFit WOD – 171220

Chris knocking out lunges on Monday.   For Time 50-40-30-21-10 Russian Swings (24/16) DUs   “There are days I drop words of comfort on myself like falling leaves and remember that it is enough to be taken care of by… Read more »

CrossFit WOD 171216

Throw back to Chris holding his white elephant gift.  ***Reminder no 10AM class today. ****Holiday WOD starting at 8AM.   12 Days Of Christmas Rope Climb (15’) DB Squat (35/25) DB Hang P CL (35/25) C2B Pull ups Burpees Am… Read more »

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