workout

CrossFit WOD – 171204

Justin showing his gymnastics strength.     Conditioning For Time 40 DUs 30/21 Cal Row 20 Ring Dips 10 DB Hang Squat Cleans (50/35) 20 Ring Dips 30/21 Cal Row 40 DUs   “The world is not a place you… Read more »

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 – 171201

Do you have your Bingo sheet ready? What will be the most challenging for you? What will be the easiest? Where to begin?   Conditioning EMOM x 21 Min 1: Cal Row (15/10) Min 2: 8 DB C& J (35/25)… Read more »

CrossFit WOD- 171130

Warm up session from earlier in the week.   Strength 1RM of following complex: 3 Clean DL 3 HSQCL 3 Push Jerks *Rest as needed   Buy out: 2 mins accumulated L-Sit hang Scaled include hang, and knee raised hang  … Read more »

CrossFit WOD – 171129

Brian and Mike knocking out a few armless burpees after rowling the other day. Don’t worry, today you can use your arms.   MetCon 21-15-9 Russian Swings (24/16) Burpees Sit-ups *Rx+: T2b, 34/24   “The way to develop self-confidence is… Read more »

CrossFit WOD – 171128

A Gracie smile to bring a little joy to your Tuesday.   Strength EMOMx 10 3 TNG Power Snatch *65-70% of 1RM   “Confidence comes not from always being right, but from not fearing to be wrong.” –Peter T. McIntyre

CrossFit WOD – 171127

A little rowing to start off the week.   Conditioning 5 RFT 250m Row 20 DB Step ups (total, 50/35)   “Well begun is half done.” – Greek Proverb

CrossFit WOD – 171125

After all the Turkey and trimmings it’s time to get back into the swing of things.   Partner WOD AMRAP 16 Swings (24/16) Burpees **Rx+: 32/24 1 each,each partner, 2 each, 3 each, etc. Buy out: 150 hollow rocks  … Read more »

CrossFit WOD- 171123

A day to go heavy and unbroken with your deadlifts.   Strength 10-8-6-4-2 Deadlifts Buy out 50 Hollow Rocks   “When something comes easy, you usually let it go the same way.” – Nora Roberts

CrossFit WOD- 171122

John knocking out some box jumps.   MetCon 4RFT 15 Thrusters (95/65) 15 Pull-ups ** **Rx+: C2B Then Skills work   “The best preparation for tomorrow is doing your best today.” – H. Jackson Brown Jr.