CrossFit WOD- 180823

Throw back Thursday to the old place to see Andy working those ring muscle ups.   Three x AMRAP3 2 RMU 4 Ring dips 8 American Swings (24/16) 3 min rest   “If you set goals and go after them… Read more »

CrossFit WOD- 180720

Simon says 10 Toe touches… No wonder Greg is smiling.   AMRAP 12 10 ea OH Reverse Lunges (45/25) 5 BMU   “A good head and a good heart are always a formidable combination.” -Nelson Mandela

CrossFit WOD – 180129

Jon demonstrates the “just go, don’t overthink” philosophy well. EMOMx12 1st– 4 MU + 30 DUs 2nd– Burpee Box Jump overs (24/20)* *RX= 10, S1= 8, S2= 6   “A champion is someone who gets up when he can’t.” –… Read more »

CrossFit Open WOD 11.2

I’ll give ya a couple of guesses…   CrossFit Games Open WOD 11.2 10min AMRAP 60 Bar Facing Burpees 30 Overhead Squats (120/85) 10 Muscle Ups   Open prep.  It’s kind of fun to go back and revisit old Open… Read more »

CrossFit WOD – 161221

It’s always good to have a group of people working on the same mission as you in case you fall down…   “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95)   Let’s have… Read more »

CrossFit WOD – 161017

Hope everyone had a nice rest day yesterday, because its time to get back to the grind! Strength 15 – 20 minutes to find 1 RM Snatches   MetCon 21 Burpees 15 OHS (135/95) 9 Muscle Ups   *8 minute… Read more »

CrossFit WOD – 160524

Busy day on Saturday for some open skill work before our WOD.  How’s everyone’s calves feeling?   MetCon 6min AMRAP 12 DB Stepups (50/30) on 20″ Box 12 Ring Rows   Skill Muscle Up Work   Grip strength = shoulder… Read more »

CrossFit WOD – 160426

Nice work!  You kept working at it and it finally paid dividends.  Look at that range of motion, my man!   MetCon For Time 15 Calorie Row 30 Alternating DB Stepups (50/30; 24/20) 15 Calorie Row 30 Ab Mat Situps… Read more »

CrossFit WOD – 160321

Aaron has been diving into this thing head first and doing a fantastic job! Great job, buddy!   MetCon For Time 10 Deadlifts (135/95) 10 Power Cleans (135/95) 10 Push Jerks (135/95) 10 MU’s 100 DU’s   *10min Cap   Back… Read more »

CrossFit WOD – 160315

Don’t about our March Madness workouts this weekend!   “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95)   *18min Cap   Another benchmark WOD.  Get excited!