CrossFit WOD – 170418

Always nice to get that short rest during a partner WOD, huh, Scott?   EMOM X12 1: Strict Pull up 2: ME Push-up (max of 20)   12min AMRAP ME Ring Row 200m Run *If break RR set, 200m run… Read more »

CrossFit WOD- 170414

Helen wants to know, who is your favorite girl?   “Helen”   3RFT 400m Run 21 American Swings (24/16) 12 Pullups   *17 min cap   Reminder no 10 am class this Saturday (4/15/17) due to PRC test out. Even if you’re not… Read more »

CrossFit WOD- 170410

Rudy likes to clean the weights off the floor. He’s helpful like that.   MetCon   EMOM x 20 (Alternating) 1 Min: 3 Squat Clean (205/145) 2nd Min: 8-10 Pull Up ** ** Rx+: 8-10 C2B   Do something today,… Read more »

CrossFit WOD – 170119

Do you guys smell another CrossFit Games Open WOD from a previous year coming up tomorrow?  Hmm…   Strength/Skill EMOM x 10 1 Heavy Pullup   MetCon 8min AMRAP 21 Total DB Reverse Lunges (50×1/30×1)* 15 Pushups 9 Alternating DB… Read more »

CrossFit WOD – 170106

Get better today than you were yesterday.  That’s all that matters, here!   Strength/Skill EMOM x 10 1 Heavy Weighted Pullup   MetCon (compare to 160929) 21-15-9 DB Push Jerks (50/30) Ring Rows Box Jump (24/20) *12min Cap   Pete… Read more »

CrossFit WOD – 111616

Look for weekly videos that we’ll start posting that will be your chance to “Ask the Trainer” and other fun facts…   Strength/Skill EMOM x 10 1 Heavy Pullup *Score = weight used or type of pullup done   MetCon… Read more »

CrossFit WOD – 160803

Don’t suggest.  Just don’t.   Strength/Skill EMOM x 10 1 Heavy Pullup   “Nicole” (Last completed 4/7/16) 20min AMRAP 400m Run ME Unbroken Pullups   Going to test the grippers today.  Hopefully, you’ve been taking care of your hands, also.

CrossFit WOD – 160430

Today is a day for the gun show!   Strength/Skill EMOM x 10   1 Heavy Pullup   MetCon 8min AMRAP   ME Ring Dips   *Every broken set = 200m run *Score is the total number of dips  … Read more »