wallballs

CrossFit-190611

“bout to get that LSD in today! (also make sure you are well hydrated….drink water)!   MetCon/Cardio “Kelly” 5 RFT 400m Run 30 BoxJ (24/20) 30 WB (20/14) R = 2:30, BoxJ = 2:30, WB = 2min Optional BuyOut “Midline… Read more »

CrossFit-190520

Let’s do all the things on a Monday 🙂 Strength/MetCon For Time 100 DUs 20 HSPU 30 DL (155/110) 40 WB (20/14) 50 Pullups 40 WB (20/14) 30 DL (155/110) 20 HSPU 100 DUs DU = 1:30, HSPU = 1:30,… Read more »

CrossFit-190503

Throwing some fun in after each round! By fun we mean wall balls!   MetCon 10 to 1 For Time BoxJ (24/20) C2B *10 WBs after each round BoxJ = 4min, C2B = 4min, WB = 7min Optional BuyOut “Midline… Read more »

CrossFit-190311

MMA Fighter BJ Penn, literally said, it was like a fight gone bad…..   MetCon/Cardio “FGB” 3 RFR WB (20/14) SDHP (75/55) BoxJ (20”) PushP (75/55) Cal Row Rest *1min/station *Track total completed reps Optional Buy Out “Push Pull”

CrossFit-190304

15 minutes of so much fun on Monday!! Cardio EMOM x 15 1 = 20/14 Cal Row 2 = 20 WB (20/14) 3 = 1 rd of “Cindy” *Scale calories & “Cindy” reps as needed *Score = rounds completed Optional… Read more »

CrossFit-190121

Ben prefers the invisible assault bike most days. MetCon/Cardio 15-12-9 Cal AAB WB (20/14) –At 5min- 21-15-9 RSw (24/16) Down Up -At 10min- DB PPress (50/35) Pullup -15min Cap- *Score = 3 separate times, remaining time is rest time in… Read more »

CrossFit WOD – 181114

Jillian is constantly looking forward to the next challenge before her.   Challenge WOD 3 “The Wave” 2RFT 15 Box Jumps 15  DL (135/95) 15 WB (20/14) 15 DL 15 Box Jumps 1 min rest   Optional Buy Out “Gymnasty… Read more »

CrossFit WOD- 181108

Breathe and focus on one movement at a time.   MetCon For Time 100 DUs 20 HSPU 30 DL (155/110) 40 WB (20/14) 30 DL (155/110) 20 HSPU 100 DUs   Optional Buy Out “Gun Show” 10-9-8-7-6-5-4-3-2-1 Barbell Bicep Curl… Read more »

CrossFit WOD- 181010

Breanne takes her warm ups very serious.   Challenge WOD3 “The Wave” 2RFT 15 Box Jumps 15 DL (135/95) 15 WB (20/14) 15 DL (135/95) 15 Box Jumps 1 min Rest   Optional Buy Out “Row ‘Em & Rack ‘Em”… Read more »