rope climbs

CrossFit WOD- 180911

**Long Socks alert** Nikki working through z presses last week.   5x AMRAP2 5 AM Swing (24/16) 6 DB Box Step Overs 20″ (50/35) 1 min rest   Skill time- Rope climbs “Change your life today. Don’t gamble on the… Read more »

CrossFit WOD- 180616

Never in a hurry to leave in the morning, they decided to go for a little ride. Let’s hear it for fitness tripping.   18 AMRAP 20 cal Assault Bike 30 total DB Box Step ups w/ 20″ box (50/35) 20… Read more »

CrossFit WOD- 180512

Now that winter has left, let’s go sledding.   Partner WOD 5RFT 150m Sled Pull (90/60) 4 Rope Climbs   Then 10x :10/:05 Hardstyle Planks   “Do not take life too seriously. You will never get out of it alive.”… Read more »

CrossFit WOD- 180511

We have some amazing nurses among us. Today we have 3 more pictured: Kristina, Chris, and Patty. Proud of all our hardworking nurses!   Strength E2MOM x 6 PC HPC HSQCL Jerk   THEN AMRAP7 Rope Climbs   “A Nurse… Read more »

CrossFit WOD- 180425

Rudy during WOD3 of Festivus last Sat. Thrusters, Thrusters and more Thrusters….   For Time 3-2-1 Rope Climb 21-15-9 DL (225/155)   “Don’t let yesterday take up too much of today.” – Will Rogers  

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 »