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CrossFit-190826

Testing Group 4 Flexibility (10min) + Neuro & Core (15min) + Kettlebell (15min) *Pair up to help count and judge —Already Tested? Use W1D4 part 1 for Flex. And W1D5 part 1 for Neuro/Core

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CrossFit-190805

All the Kettlebell things! Strength/MetCon 4 RFT 5x 2-Bell Swing 5x 2-Bell Clean 5x 2-Bell PPress 5x 2-Bell FSQ 5x 2-Bell Thruster 1min Rest *2min per round + 1min rest Optional BuyOut “Body Armor v6”

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CrossFit-190727

Strength/MetCon For Time (Divide as Needed) 100 Stepup (24/20) 50 AmSw (24/16) 50 Pushup 100 WB (20/14) 50 Pushup 50 AmSw (24/16) 100 Reverse Lunges *30min Cap Optional BuyOut “Push & Pull”

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CrossFit-190507

Guess what day it is??  It’s Eva Day! Be excited 🙂 Cardio “Eva” 5 RFT 800m Run 30 AmSw (32/24) 30 Pullups R = 5min, Sw = 1:30, PU = 1:30 Optional BuyOut “Show & Go”

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CrossFit-190402

The upside down is fun! MetCon 27-21-15-9 Russian Sw GobSq 9-7-5-3 Strict HSPU Sw = 1min, 1min, :30, :30; Sq = 1:30, 1:30, 1min, :30; PU = 1min, 1min, :30, :30 Optional BuyOut “Roped”

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CrossFit-190204

Every rep counts! Cardio For Time RSw (24/16)* 50 DU (After Each) *10, 20, 30, 40, 50 DU = 45sec, Sw = 30sec, 45sec, 1min, 1:30, 1:30 *9min cap *1:1 DU:SU ratio Optional Buy Out “Hollow Row”

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CrossFit-190118

Swing Away!   Strength/MetCon 4 RFT 20 Total Fr Rack Rev Lunge (135/95) 15 RSw (24/16) E2MOM = 1 Rope Climb (15’) Lunge = 2min, Sw = 1min, RC = 30sec, 12min Cap Optional Buy Out “Single Leg”

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CrossFit WOD – 181215

12Days Of X-Mas For Time 1 Rope Climb 2 SqSn (95/65) 3 BMU 4 Burpees 5 HPCL(95/65) 6 DL (95/65) 7 V-ups 8 Push ups 9 Russian Swings (24/16) 10 Thrusters (95/65) 11 C2B 12 Pistols each   Optional Buy Out “Get Ready for Tonight”  

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CrossFit WOD- 181120

Not even to Thanksgiving but it looks like “Hawley”Day Bells are ringing 🙂 **Be sure to make your vote count on the Burn the Bird WOD, watch portal**   2RFT 10 Double Bell Swing 10 Double Bell Clean 10 Double Bell FSQ 10 Double Bell OH 10 Double Bell FSQ

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CrossFit WOD- 180713

Kristen taking in the world with a new view. Things aren’t always what they seem.   AMRAP10 15 Swings (24/16) 1-2-3-4 etc HSPU   **Score is time 😉 on the run   “Don’t let yesterday take up too much of today.” – Will Rogers

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