rope climb

CrossFit WOD -180915

Nikki and Rob celebrating their victories.   Sat Partner WOD 5 RFT (each) 12 Deadlift (155/110) 9 Hang Power Clean (155/110) 60 DUs 1 Legless Rope Climb (15′) *IGYG full rounds   “Definiteness of purpose is the starting point of… Read more »

CrossFit WOD 180906

**Reminder no 9am class for Thursday** Marla working out foot placement before she races up the rope.   EMOM x 10 3-5 Bar Muscle Ups 5 HSPU (unbroken) 2 min rest EMOM x 10 1 Rope Climb 10 Russian Swings… Read more »

CrossFit WOD- 180726

Always fun to watch Robyns take flight. See what I did there? 😉   5RFR 2 Rope Climbs (15′) 10/7 Cal Row ME HSPU 1 min rest **Score is HSPU   “It is during our darkest moments that we must focus… 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 – 171025

Today’s the day to meet Isabel, if you haven’t already.   “Isabel” 30 Snatch (135/95) Buy out 6 Rope Climbs   “Concentration is why some athletes are better than others. You develop that concentration in training and concentrate in a… Read more »

CrossFit WOD – 170902

“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan,… Read more »

CrossFit WOD – 170817

Chong showing how quick she can knock out those rope climbs.   MetCon AMRAP 10 1000m Row ME DUs *Score is DUs Then… 5 Rope Climbs “He who conquers others is strong; He who conquers himself is mighty.” – Lao… Read more »

CrossFit WOD – 161018

With Halloween just around the corner, we should all be working on our DEAD lifts. You never know when that might come in handy 😉   6 minute AMRAP   3 Deadlifts (315/220) 12 Pull-ups 12 Sit-ups   Skill Work… Read more »

CrossFit WOD – 160815

Lift heavy.  Lift often.  Eat a lot.   WL   5 Sets 1 Squat Clean + 4 Front Squats   *AHAP *2min rest b/n rounds   Skill   Pick a Skill and Work on it   Keeping it heavy…

Big Butt – 151114

A little bit of post lunge mobility work.  That’s the time to work on flexibility, for sure!   The heat has been tested. The heat works. We are ready for the snow and the winter. Bring it on!   On… Read more »