Katie makes sure she stays well hydrated at all times! Strength/MetCon 10 RFT 21 RSw (24/16) 15 GobSq (24/16) 9 Burpee Over KB *IGYG Rounds *If groups of 3: Hold hollow til person behind you is done Sw =… Read more »
CrossFit-190216
rft
CrossFit-190212
Just keep climbing! MetCon 3 RFT 44’ HS Walk* 4 Rope Climb (15’) *HS Walk mod = backward bear walk (44’) *HSW = 1:30, RC = 1:30 Optional BuyOut “Midline”
CrossFit WOD – 181219
After a brief break back in India, Sunetri is back at it as strong as ever! MetCon (Retest from 6/5/18) 10 RFT 3 Clean & Jerks (155/110) 5 Pullups Rx+ = C2B Optional Buy Out “Bi’s + Tri’s… Read more »
CrossFit WOD- 181127
Way to go Nikki on the pistol progression. Always setting new challenges for yourself. MetCon 5 RFT 20 Am Swings (24/16) 20 Down Ups Optional Buy Out “Body Armor v4” 2-5 Supersets 10 Bench press 10 RDL’s 2min… Read more »
CrossFit WOD- 181117
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak… Read more »
CrossFit WOD – 180919
By boat, by bike, by rope… 5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs Then Mobility “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott
CrossFit WOD -180915
Nikki and Rob celebrating their victories. Sat Partner WOD 5 RFT (each) 12 Deadlift (155/110) 9 Hang Power Clean (155/110) 60 DUs 1 Legless Rope Climb (15′) *IGYG full rounds “Definiteness of purpose is the starting point of… Read more »
CrossFit WOD- 180907
** Reminder no classes until 4:30pm on 9/7** Get in the swing of fitness by consistently showing up and putting in the work. 4RFT 400m Run 10 ea KB Snatch (24/16) 10 ea Goblet Reverse Lunge (24/16) *retest from… Read more »
CrossFit WOD- 180516
“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. “DT” 5RFT 12 DL (155/105) 9 HPCL 6 Push… Read more »
CrossFit WOD- 180407
Nick and Scott pushing each other through the rowing and floor presses on Thursday. 6 RFT 21 American Swings (24/16) 15/11 Cal Row 9 Wall walks **wall walk= 5 alt shoulder taps “It is never too late to… Read more »
Today's WOD
CrossFit Programming – Week of July 6th, 2020
🚨Programming For July 6th, 2020🚨
REMINDER: ONLY BROWN LEVEL SHOWN
MONDAY
Clean Complex
15 minutes
Build to a Heavy
2 Hang Power Clean
+
1 Hang Clean
“Dial Up”
Every 5 min x 3
30/24 Cal Bike
12 Deadlifts 155/115
9 Hang Power Clean
6 Burpee over bar
TUESDAY
“Side Streets”
For Time
21-15-9
• Thruster 95/65
60 Doubleunders
WEDNESDAY
Strict Press
15 minutes
10, 10, 10, 10
Building
Rest as needed
“High Steppin’”
4 Rounds For Time
20 Russian KbS 53/35
16 Box Stepups w/ Kb 24/20
400m Run
THURSDAY
“Well-Done”
For Quality
3 Sets
AMRAP Bar Muscleup (Unbroken)
1 min AMSAP Plank 45/35 (Plates)
rest 2:00
During Rest
30 sec Classic Tricep & Lat Stretch ea/s
then
3 Sets
AMRAP Strict HSPU
1 min AMSAP L-sit
rest 2:00
During Rest
30 sec Classic Tricep & Lat Stretch ea/s
FRIDAY
Back Squat
15 minutes
Build to a Heavy
3 Reps @21X1
“Goose Feather”
Tabata Mash
A1: Db Snatch 50/35
A2: Db Goblet Squat
A3: Db Snatch
A4: Anchored Situps
SATURDAY
“Great Scott!”
Accumulate in
any order
100 Jumping Air Squats
80 HR Pushups
60 Toes to Bar
40 Burpee Pullups
Let’s make it a good one, Family!
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