CrossFit WOD – 181003

Kristen in round 1 of the 5 Tuesday morning.   “Fran” Benchmark WOD For Time 21-15-9 Thruster (95/65) Pullup Optional buyout: “Midline” 50 Ab mat Situps 100 Russian Swings 50 Ab mat Situps   “A champion is someone who gets… Read more »

CrossFit WOD- 180521

Way to get after the “31 Heroes” Wod on Sat. Rain or shine, you know how to put in the work!   Strength 10 RM Thrusters *Form failure   Then Skill work   “Gold is tried by fire, brave men… Read more »

CrossFit WOD – 170422

I think we can all agree, Jessica is a sharer. You can be too with Saturday morning (9am) partner wods. A little you go, I go this week.   For Time 100 Total Thrusters (135/95) 200m Run *Goal is to… Read more »

CrossFit WOD – 161213

Let’s take a crack at another benchmark WOD today, “Jackie.”   “Jackie” For Time 1000m Row 50 Thrusters (45/35) 30 Pullups *14min Cap   It’s important to retest previous WODs.  Why?  How else do you track if you’re improving or… Read more »

CrossFit WOD – 160916

Welp, ain’t nothing to it but to do it…   Strength/Skill   15-20min to Find 5RM Thruster *Bar must be cleaned from the floor   Buy Out Accumulate 3min total in an RKC plank *What is that?  Well, I guess… Read more »

CrossFit WOD – 160401

    WL Bear Complex: 1 Power Clean 1 Front Squat 1 S2OH 1 Back Squat 1 S2OH *Score is heaviest weight completed *7 times through complex is completed set   Better late than never!

CrossFit WOD – 160322

It’s been great having you on board, Bill.  Keep up the good work!   Strength/Skill 15-20min to Find 10RM Barbell Thruster   *From the ground *Retest from 12/18/15   Buy Out Either/Or 3 total minutes in RKC Plank or 3… Read more »

072215 – Mark up the walls

Jon displaying a rocking front rack position.  Good job, buddy!   No, seriously.  His shoulders and chest have created a shelf that the bar can rest on. This particular position is good for front squats.  All he’d have to change… Read more »