single unders

CrossFit WOD- 181113

    Challenge WOD 2 7  min Clock 20 Total Lunges 20 Ab Mat Situps 20 Push Ups 100 SUs ME Cal on AAB *Score is cals on bike   Optional Buy Out “Abs Up”   *This is a short… Read more »

CrossFit WOD – 181009

Pat making the most of the bike wod last week, by dancing through.   MetCon Challenge WOD 2 7 Min Clock 20 Total Lunges 20 Ab Mat Situps 20 Pushups 100 SU’s ME Cal on AAB *Score is Cals on… Read more »

CrossFit WOD – 170321

Can’t be shy about them double unders anymore, eh, Brooke?   BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows   MetCon For Time 50… Read more »

CrossFit WOD – 170201

With improved fitness comes improved health.  And a host of other really fun and good for you things!   MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »

CrossFit WOD – 170126

Kim has been doing a lot of really good work over the holidays!  We’re proud of you, Kim!   MetCon 4 Rounds for Total Reps (Fight Gone Bad style) Power Cleans (95/65) Front Squats (95/65) Double Unders Rest *1min at… Read more »

CrossFit WOD – 161230

Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions!   WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between)  … Read more »

CrossFit WOD – 161220

I suppose it depends on who you ask, huh?  Some say yes, some say no…   Strength/Skill E2MOM x 5 5 Strict Presses 5 Strict Pullups   MetCon For Time 100 DUs 10 Russian Swings (24/16) 80 DUs 20 Russian… Read more »

CrossFit WOD – 161207

Working against the clock today.  Let’s remember to have some fun!   MetCon 3 Rounds for Reps 3min Clock 500m Row ME DUs Then 1min Clock ME T2B 3min Rest   Lots of stuff.  Does that make sense, here?

CrossFit WOD – 161102

How do you do cardio without a treadmill?   Strength/Skill EMOM x 30 1:  30 – 50 DUs 2:  7 TNG Power Snatches (Pick Your Weight) 3:  9 Pullups *Score is weight used for the OTM   Hurry up and… Read more »

CrossFit WOD – 161005

How is everyone feeling this week, so far?   MetCon 21-15-9 Front Squats (165/115) DUs* Pullups *DUs = 42, 30, and 18 *15min Cap   We are in a power month.  Be on the look out for some maxes coming up… Read more »