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CrossFit-190829

Testing U/L Endurance-based on your DL and Upper Body Push  Upper/Lower Endurance (15min) *Pair for judging —Already Tested? Use 2nd part of W1D3 Retest Slide — Have people do DL & UB Push if they haven’t

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CrossFit-190502

The “upside down” is a fun place to go…Isn’t it? Strength/MetCon “Diane” 21-15-9 DL (225/155) HSPU 1:30ea, 1min ea, :45ea Optional BuyOut “ScapJacked v2”

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CrossFit-190412

A little bit of everything! Strength/MetCon “7 Deadly Sins” For Time 10 C2B 20 T2B 30 DL (185/135) 100 DU 30 BoxJ (24/20) 20 Burpee 10 Cl (185/135) Time = :30, 1:30, 2min, 1:30, 2min, 1:30, 2min Optional BuyOut “Body Armor v4”

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CrossFit WOD – 181215

12Days Of X-Mas For Time 1 Rope Climb 2 SqSn (95/65) 3 BMU 4 Burpees 5 HPCL(95/65) 6 DL (95/65) 7 V-ups 8 Push ups 9 Russian Swings (24/16) 10 Thrusters (95/65) 11 C2B 12 Pistols each   Optional Buy Out “Get Ready for Tonight”  

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CrossFit WOD- 181208

Don’t worry Harsha, you get a partner to help math after this one.   Cardio For Time 100DL (155/110) 80 DB Step-ups 60 Power Cleans (155/110) 40 DB S2OH (50/35) 20 Power Snatch (155/110) *23min cap *Alt every 10 reps   Optional Buy Out “Strict Gymnastics v3”

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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 v2” 3-4 Rounds 20 sec Ring Support Hold 20 sec

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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 Grasshoppers (R/L= 1)   * This is a heart rate

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CrossFit WOD – 181019

Remember the day we ran out of room and people had to lay outside for presses? Today everone gets floor space.   MetCon 5RFT 5 DL (275/195) 10 burpees to plate (45)   Optional Buy Out “Body Armor v3” 12 Db benchpress 8 weighted strict ring dips 6 weighted strict

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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” 1-2 Rds 20 Cal Row 30 Sec 2kb Front Rack

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CrossFit WOD- 181002

Nikki working up to lift all the weights.   MetCon Five AMRAP3 5 DL (135/95) 6 Power Clean (135/95) 7 BSQ (135/95) Optional buyout: “Grip & Core” 2 RDS (rest as needed) 300m Run 200m KB Farmer’s Carry 100m KB Front Rack Carry   “Happiness is not something you postpone

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