kettlebell

CrossFit WOD- 180523

Jon working through the 31 Heroes WOD, in a flag shirt, under a flag…   MetCon 250m Row 15ea-1oea-5ea KB Snatch (24/16)   “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love… Read more »

CrossFit WOD- 180522

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.   “Nate” Hero WOD AMRAP 20 2 Muscle ups 4 HSPU 8 American… Read more »

CrossFit WOD- 180407

Nick and Scott pushing each other through the rowing and floor presses on Thursday.   6 RFT 21 American Swings (24/16) 15/11 Cal Row 9 Wall walks **wall walk= 5 alt shoulder taps   “It is never too late to… Read more »

CrossFit WOD- 170414

Helen wants to know, who is your favorite girl?   “Helen”   3RFT 400m Run 21 American Swings (24/16) 12 Pullups   *17 min cap   Reminder no 10 am class this Saturday (4/15/17) due to PRC test out. Even if you’re not… Read more »

CrossFit Partner WOD – 170317

Congrats to everyone who went ahead and got their first, and several more, Rx handstand pushups!   Partner BB 150 Total Goblet or DB Front Squats *Record Time   MetCon 15min AMRAP 50 Russian Swings (24/16) 30 Burpees 10 Pullups… Read more »

CrossFit WOD – 161216

Joe mid-WOD for “Murph” with the weighted vest.  That was a great day!   Strength/Skill 15-20min to Find a 5RM (each leg) Barbell Front Rack Reverse Lunge *Lifting from the ground   Skill Pick something and work on it.  If… Read more »

CrossFit WOD – 160916

Welp, ain’t nothing to it but to do it…   Strength/Skill   15-20min to Find 5RM Thruster *Bar must be cleaned from the floor   Buy Out Accumulate 3min total in an RKC plank *What is that?  Well, I guess… Read more »

CrossFit WOD – 160303

This is not the aftermath of a WOD, this is the other side of the fight or flight coin:  recovery and regeneration.   MetCon 3 Rounds for Reps 0:00-2:00 200m Run* Max KB Deadlifts (24/16) 2:01-3:00 Max Pullups (Kip/Jump/Band) 3:01-4:00 Max… 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 »

CrossFit WOD – 160218

Chong locking out a deadlift.  Oh yeah!   Skill KB – 2 Arm Swings, 1 Arm Swing, Cleans   MetCon 5min AMRAP 6 Wall Balls (20/14) 7 Pullups   This WOD was last completed on 11/10/15 (151110).