#wednesday

CrossFit-190320

Strength/MetCon 21-15-9 DL (185/130) Bar Facing Burpee *50 DUs after every round DL = 21 (1:30), 15 (1:00), 9 (:30) BFB = 21 (2:00), 15 (1:30), 9 (1:00) DU = 1:00 *Retest from 6/6/18 & 9/21/18 Optional Buy Out “International… Read more »

CrossFit-190313

WED-nesday is always a good day for some booty gains! #lunge #everythreeminutes   Cardio For Time 200/140 Cal Bike *E3MOM = Ascending ladder of strict pullups & goblet reverse lunges (35/25) *Can be KB/DB *Start at 1ea, then 2 ea,… Read more »

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”