running

CrossFit WOD – 171202

A little Saturday morning Partner WOD to get the weekend off to a great start.   Partner WOD 3 RFT each (IGYG) 200m Run 40 Swings (24/16) 20 Ring Rows 40 DUs    “Good things come to people who wait,… Read more »

CrossFit WOD – 171028

Mitch and Ben a couple weeks ago during a competition.   AMRAP 20 (IGYG) 100m Sprint 5 Pull ups 10 Push ups 15 Squats Rx+: C2B     “Obsessed is just a word the lazy use to describe the dedicated.”… Read more »

CrossFit WOD – 171027

On those days when you’re brain is saying you can’t, qho helps to push you through those runs, rows, etc?   MetCon 3RFT 400m Run 9 Power Cleans (155/110)   “You can have results or you can have your excuses…. Read more »

CrossFit WOD – 170929

Best way to get better at movements? Practice them. Right Coach?   Conditioning 10x200m run* *1 min rest between *250m row   Then… Hanging from bar Rx: 5min total Sx: 3 min   “Do what you can, with what you… Read more »

CrossFit WOD – 170918

Kristina during one of her five runs of the “White” Hero WOD. She does a great job of embracing whatever the work out of the day throws her way.     Conditioning AMRAP3 400m Run ME Pull ups 1 min… Read more »

CrossFit WOD – 170818

Saturday starts the 30 day Sugar detox. So be sure to be prepared. Friday will be the last day for that glass of wine…   MetCon 10 RFT 5 PC (135/95) 100m Run [PC :30, Run 1:00]   “The future belongs… Read more »

CrossFit WOD – 170814

This past weekend we had two teams take on the TriFit Games. This is one of the teams. They each did one of the Swim, Bike and Run along with 3 very tough wods. It’s amazing to watch our Iron… Read more »

CrossFit WOD- 170810

Kat a couple weeks ago on some weighted burpee step ups. No matter the movement thrown at her, she tightens that ponytail and goes after it.   MetCon 4xAMRAP3 200m Run ME Burpee Plate Slams (45/25) *2min rest btn **Rx+:… Read more »

CrossFit WOD- 170727

Jordan and Brooke jamming to the tunes as they crushed walking lunges on a sunny Saturday morning.   MetCon Buy in 50 WB 4RFT 50m Walking Lunge 350m Run *21min Cap “It’s not what they take away from you that… Read more »

CrossFit WOD – 170714

Swinging with friends on a Friday.   MetCon 4RFT 200m Run 20 Russian Swings (32/24) 20 Pull-ups *16min Cap   “I am not a superhero. I am just playing one in my own life.”- Tony Garcia