run

CrossFit WOD- 180811

    Partner “Kelly” 6 RFT 400m Run 30 Box Jumps (24/20) 30 WB (20/14) *Option 1: alt movements, Option 2: IGYG   Friends don’t let friends workout alone.

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- 180626

Breanne getting in her Bulgarian split squats on Monday. Don’t forget to take advantage of free week!    4 RFT .75 Bike 400m Run 2 min rest   Pistol Squat progressions   “The best preparation for tomorrow is doing your… Read more »

CrossFit WOD- 180612

Seeing things from a new point of view…   4RFT 200m Run 50 DU 10 ea SA Swing (24/16) *2min rest between rounds   “Strength and growth come only through continuous effort and struggle.” -Napoleon Hill

CrossFit WOD- 180528

LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 The short story: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding… Read more »

CrossFit WOD- 180515

Breanne getting through some jumps in a past wod.   3RFT 30 WB (20/14) 400m Run 50 DUs   Then: Pallof Press (Tall Kneel) 8-10ea x2-3   “We learn the rope of life by untying its knots.” Jean Toomer

CrossFit WOD- 180421

Miles throwing in some running while helping move last week.   Partner “Kelly” 5 RFT 400m Run 30 Box Jump (24/20) 30 WB (20/14) *Run/Row together *Break up remaining how you want   “Hardships often prepare ordinary people for an… Read more »

CrossFit WOD- 180420

Throw back to past weekend as Chong & Jen readied the new place.   “Nicole” AMRAP20 400m Run ME unbroken Pull ups *Score is pull ups   “Perseverance is the hard work you do after you get tired of doing… Read more »

CrossFit WOD – 180413

Austin chosing to do the whole WOD outside.   5RFT 200m Run 10 Ring Dips Then: 3×10 ea SA ring rows   “What lies behind us and what lies before us are tiny matters compared to what lies within us.”… Read more »

CrossFit WOD- 180409

Michael seeing how many ring muscle ups he can string together.   3RFT 400m Run 8 Ring MU   “Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.” – Conrad Hilton… Read more »