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-190211
rmu
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-190220
Just remember last week when we all said “that’s it?” when the assault bike was involved.
Cardio
8 Rounds
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
2min Rest
*Score = total calories completed
Optional BuyOut
“Evil Bear”
Posted in Workout of the Day
Tagged #butdidyoudie, #modslowfast, #remeberlastweek, #wednesday, aab, bike, crossfit, hwpo, ihcf, rounds
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