crossfit wod

CrossFit WOD – 190104

Now you’re just showing off with your one arm handstand action, Kristen…   Strength/Skill EMOM x 10 3 Power Snatch (135/95) 3 Overhead Squat (135/95) 2min Rest EMOM x 10 2 Power Snatch (155/110) 2 Overhead Squat (155/110) *This is… Read more »

CrossFit WOD – 190103

Nikki is no stranger to heavy weights   MetCon 21-15-9 Calorie Assault Bike SDHP (75/55)   Optional Buy Out “Bodybuilding”   Look forward to our up and coming Nutrition Accountability Program and big things in 2019!

CrossFit WOD – 181231

I remember this day… intervals on the rower and a buy out of 100 unbroken Russian Swings.  Welp, it felt like that…   Open WOD 13.1 AMRAP 17 40 Burpees 30 Snatches (75/55) 30 Burpees 30 Snatches (135/95) 20 Burpees… Read more »

CrossFit Partner WOD – 181229

Having a good training partner helps so many things… And it makes you work harder!   MetCon AMRAP 20 21/15 Calorie Row 15 Pushups 9 Box Jump Overs (24/20)   Optional Buy Out “Bodybuilding”   The “I go you go”… Read more »

CrossFit WOD – 181228

Rob and “The Baker,” who’s really not a baker.  One hell of a team in action!   Build Your Own WOD You’re going to have to come in to find out exactly what you’re doing based on your votes!  … Read more »

CrossFit WOD – 181227

Venu has been steadily improving since he’s gotten here.  He won the men’s side of our recent nutrition challenge with his consistency and changes.  Who knows where this guy will go?   “Nasty Girls” (MetCon) 3 RFT 50 Air Squats 7… Read more »

CrossFit WOD – 181226

We are finishing up our BINGO, so make sure you get everything done you can get before the end of the month!   Weightlifting 2RM Squat Snatch *Score = weight lifting *Drop the bar between the reps with no more… Read more »