rope climbs

CrossFit WOD- 180108

  Breanne working on some jumping skills.   3 RFT 50 Dus 40 Russian Swings (24/16) 30 Situps 20 Plate Slams (45/25) 2 Rope Climbs* *10 Pull up progression   “You have to expect things of yourself before you can… Read more »

CrossFit WOD – 171007

Brooke and Sarah like to have fun both working out and stretching.   Partner WOD 5RFT 50 WB (20/14) 30 Pull-ups *break up how you want **Rx+: 6 Rope Climbs (15′)   “What we seek when we wander usually leads… Read more »

CrossFit WOD – 160826

Thanks for all your hard work, guys!   The Challenge is ending in a week.  Keep an eye out for an email and posting in our Athlete Page regarding heats for the Finals and remember:   If anyone needs to… Read more »

CrossFit WOD – 160819

Brooke has been making big leaps in her skill work.  Keep working at it and you’ll continue to grow as an athlete!   MetCon For Time   10-1 Deadlifts (Heavy)   *10 burpees between each set of DL (10 DL,… Read more »

CrossFit WOD – 160510

Bringing back the sandbags and re-introducing the rope climbs.  I hope you guys brought your long socks today…   MetCon For Time 30 Sandbag Thrusters (40/30) 400m Run 20 Sandbag Thrusters (40/30) 200m Run 10 Sandbag Thrusters (40/30) 100m Run… Read more »

CrossFit WOD – 160328

Hanging out outside today! Minus the snow, of course…   MetCon 20min AMRAP 200m Run 1 Rope Climb 400m Run 2 Rope Climbs 600m Run 3 Rope Climbs 800m Run 4 Rope Climbs   I hope you didn’t forget long… Read more »

CrossFit WOD – 160317

Get ready for the gun show, folks!  Who said you can’t build strong arms without bicep curls and tricep extensions…   WOD 200 Total Reps for Time Ring Rows Pushups   *Can scale up to Pullups and Ring Dips  … Read more »

Beach Muscles Day – 151219

Action shot from this morning. Good group of people and lots of reps done!   Strength/Skill Total of 200 reps for time (I go, you go format) ME Ring Rows ME Pushups   This isn’t for bootcamp. We did this today,… Read more »

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 »

Wall Ball City – 151104

Everyone is making some serious strength progress.  Get excited, people!   Two words… Wall balls…   …or is it one word?  Wall balls…?   MetCon 4 Rounds for Total Reps: 3min on/2min off   300m Row Max Reps Wall Balls… Read more »