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CrossFit WOD- 180630

Sarah knocking out some rowing… she says come row with me! Last day to take advantage of free week.   Partner WOD 4RFT 400m  Run 500m Row 40 Situps/T2B 10 Burpee Box Jump Overs (24/20)   “Most people never run… Read more »

CrossFit WOD- 180531

A class getting in some band work before the wod last week.   MetCon 21-15-9 Russian Swings (24/16) Ring Dips Cal Row   “You have to set goals that are almost out of reach. If you set a goal that… Read more »

CrossFit WOD- 180505

The Smiths rowing during Festivus, while Rudy hangs out with his dad.   Saturday= Partner WOD 🙂 AMRAP20 (IGYG format) 500m Row 20 T2B *Score is partner rounds + reps   “Families are the compass that guides us. They are… Read more »

CrossFit WOD- 180324

Jessica and Kizzie working through their 400’s last week.   Partner WOD AMRAP 25  200m Run/250 Row 27 Lunges 21 Burpees 15 Pull-ups 9 DB Thrusters (50/35) *Run/Row together, rest IGYG   “Trust yourself. Create the kind of self that… Read more »

CrossFit WOD -180305

Do you want to do some rowing? Good. Let’s go!   IGYG 1 min row 2 min row 4 min row 2 min row 1 min row *score is total meters rowed   “The difference between the impossible and the… Read more »

CrossFit WOD – 180126

Look Justin, you get to do more rowing.   Conditioning 12-10-8-6-4-2 DB Alt Power Snatch (50/35) * 250 m Row between Rounds   “If you aren’t going all the way, why go at all?” – Joe Namath

CrossFit WOD – 180111

Every wod is better with friends. Look at the rig full of toes to bar going on. 4RFT 500m Row 15 Floor Presses   “I became a good pitcher when I stopped trying to make them miss the ball and… Read more »

CrossFit WOD – 171209

Gracie says “not it” for rowing. But she’s totally down for the “rest”  portion.   Teams of 3 3Rds each ME WB (20/14) @ 9’ 500m Row Rest *Score = # of WB   “Worry is most often a prideful way… Read more »

CrossFit WOD – 171127

A little rowing to start off the week.   Conditioning 5 RFT 250m Row 20 DB Step ups (total, 50/35)   “Well begun is half done.” – Greek Proverb

CrossFit WOD – 171030

Putting in consistent effort will yield the gainz.   Conditioning “Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups   “If you only ever give 90% in training then you will only ever give 90% when it matters.” – Michael Owen… Read more »