wod

CrossFit WOD- 181123

Just one more breath before I pick the bar up again…. **Take note there are only 3 class times for Friday!**   Black Friday with “The Chief” AMRAP3 x 5 3 Power Cleans (135/95) 6 Push ups 9 Air Squats… Read more »

CrossFit WOD – 181121

Focus on the task at hand and everything else will fall into place.   E2MOM x 3ea 3×5 Push Jerk 3×3 Push Press 3×1 Strict Press *Score is weight in each (3 scores)   Optional Buy Out “ScapJacked v2” 3… Read more »

CrossFit WOD- 181120

Not even to Thanksgiving but it looks like “Hawley”Day Bells are ringing 🙂 **Be sure to make your vote count on the Burn the Bird WOD, watch portal**   2RFT 10 Double Bell Swing 10 Double Bell Clean 10 Double… Read more »

CrossFit WOD- 181119

Katie out for a ride on the bike…   Cardio 21-15-9 Cal Bike 9-7-5 BMU *Retest from 8/17/18 Optional Buy Out “ScapJacked v1”   *Staying under 6-7 minutes is very high intensity, high density, high power output way of getting… Read more »

CrossFit WOD- 181117

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak… Read more »

CrossFit WOD- 181116

What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.   Challenge WOD 4 AMRAP3x3 3 Power Cleans (95/65) 6 Push ups 9 Down… Read more »

CrossFit WOD- 181115

As the end of the year approaches and craziness ensues, don’t forget to look back and see how far you’ve come on your journey.   Strength E2MOM x 7 Power Clean & 2 Hang Squat Clean & 2 Jerks *Unbroken… 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- 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- 181112

It’s easy to see Erick progressing with his consistent efforts on movements and workouts. Look at him flying through a few double unders last week. **Reminder this week are the Nutrition Challenge ending WODs**   Challenge WOD 1 For Time… Read more »