Posted by 8PM! WIN 🙂 Cardio “Nancy” 5 RFT 400m Run 15 OHS (95/65) *2:30, 1min Optional BuyOut “Roped”
CrossFit-190802
overhead
CrossFit-190426
It’s NANCY Day!! The day you didn’t know you were waiting for! 🙂 Strength/MetCon “Nancy” 5 RFT 400m Run 15 OHS (95/65) R = 2:30, OHS = 1min Optional BuyOut “Grip & Core”
CrossFit-190425
Get grippy with it! Cardio AMRAP 13 200m Double KB/DB Carry (Heavy)* 50 DUs** *Can be in the front rack OR by your sides or overhead **Building grip and shoulder stamina #OBO “Abs Up”
CrossFit-190322
All the weights, all day! Strength E3MOM x 5 1 Strict Press + 3 Push Press + 5 Power Jerk *Add weight as it makes sense *After each set perform 9 strict pullups/RR/PRR Optional Buy Out “Recovery Bike”
CrossFit-190314
It’s gonna be a “snatch”tastic day my friends! Strength/MetCon Death By PSn (115/80) OHS (115/80) *1ea, 2ea, 3ea, until time out *Cannot SqSn last PSn to first OHS Optional Buy Out “Dat Plank Doe”
CrossFit-190211
step-up to your goals! Strength/MetCon AMRAP 12 20 Total DB Stepups on 20” (ModWt) 10 DB S2OH (ModWt) 5 RMU Optional BuyOut “Overhead Shenanigans”
CrossFit-190128
Thrusters…….Ain’t nobody got time for that!!!! Strength/MetCon 18-15-12 HPCl (95/65) Thruster (95/65) *HPCl = 1:30, 1:30, 1min *Th = 2min, 2min, 1:30 *STRETCH DAY TODAY Optional Buy Out “Body Armor V1”
CrossFit WOD – 160412
It’s a great day to be outside… perhaps, later in the day…? MetCon 12min AMRAP 10 C2B Pullups 10 Plate Slams (45/25) 100m OH Plate Carry (45/25) Skill Pistol Squats Our Athletes are competing this weekend in… Read more »
Introducing… plate slams! – 151016
Working hard and leading the way for your daughter, Megan! Awesome job! Whoever told you that women can’t be strong, well, they don’t know what they’re talking about. Women can’t do pull-ups? Tell that to the number of women… Read more »
Today's WOD
CrossFit-190824
known as the Battle of Roberts Ridge, after the first casualty of the battle, Navy SEAL Neil C. Roberts.
Strength/MetCon
With a Partner,
“Roberts Ridge”
10 C&J (185/115)
20 AmSw (32/24)
30 Th (95/65)
40 C2B
50 Burpee Over Bar
60 WB (20/14)
70/50 Cal Row
*30min cap
