From the window….to the wall…wallballs that is! MetCon AMRAP 9 5 RMU* 15 WB (20/14) *Mod = BMU and can do Ring Pullups Optional BuyOut “Hollow Row”
CrossFit-190521
rmu
CrossFit-190430
ALL the muscle building today! Strength/MetCon For Time 5 RMU 10 PCl (135/95) 5 RMU 8 PCl (155/110) 5 RMU 6 PCl (185/130) 5 RMU 4 PCl (205/145) *RMU = 1min, PCl = 1:30 Optional BuyOut “Push & Pull”
CrossFit-1903018
So many snatches! Who doesn’t love 30 more? 🙂 Also #crotcheagle Strength/MetCon For Time 30 SqSn (155/110) *E2MOM = RMU (Rx = 3, Rx+ = 5) *10min Cap Optional Buy Out “Midline Giant”
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 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- 181207
Brooke working through multiple ring dips. “Amanda” 9-7-5 RMU SqSn (135/95) Optional Buy Out “Abs Up”
CrossFit WOD- 181030
Why Gracie? because she’s always game to try. MetCon 3 RFT 400m Run 8 RMU *repeat of 4/9/18 Optional Buy Out “Bodybuilding” 3x 12ea Bicep Curls (DB) Lying Tricep Extensions (DB) “There’s power in looking silly and… Read more »
CrossFit WOD- 180917
Brooke & Tony with a little assault tabata… MetCon 5 RFT 3 Ring MU 6 Burpee Plate Slams (45/25) 9 Cal Bike “Change your life today. Don’t gamble on the future, act now, without delay.”- Simone de Beauvoir
CrossFit WOD – 180727
Two of our strong ladies working through rope climbing progressions. “Nasty Girls” 3 RFT 50 ASQ 7 RMU 10 Hang Power CL (135/95) “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer… 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
