CrossFit WOD 05.20.22
WOD200m DB carry, 45/30200m back peddle5 DB renegade rows10 pistols200m KB carry, 55/40200m back peddle5 DB renegade rows10 pistols15 KB SDHP200m med ball carry, 20/14200m back peddle5 DB renegade rows10 pistols15 KB SDHP20 wall ball shots AWODnot for time, 50 med ball sit ups
CrossFit WOD 04.29.22
WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 med ball sit ups15 KB SDHP, 55/4015 slam balls, 30/20 AWODtabata side plank
CrossFit WOD 03.03.22
WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14DB hang power cleans, 45/30chest to bar pull upsKB SDHP, 55/40DB push press, 45/30bike, cal AWOD100 reps core
CrossFit WOD 12.13.21
WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 + max reps DB push press, 45/3020 KB swings + max reps KB SDHP, 55/4020 KB swings + max reps DB bench press20 KB swings + max reps goblet squats20 KB swings + max reps DB lunges AWOD2 rounds for max sit […]
CrossFit WOD 10.29.21
FUN FRIDAY PARTNER WOD: THE GREAT PUMPKIN CAPERAMRAP in 15 minutes400m pumpkin run, 20/1415 pumpkin wall shots, 20/1415 jack o lantern swings, 55/4015 pumpkin slams, 30/2015 jack o lantern SDHP, 55/40*one partner runs, one partner completes reps AWODmax partner pumpkin sit ups in 90 seconds
CrossFit WOD 10.22.21
WOD 25 DU’s 25 slam balls, 30/20 then, 5 rounds sprint to grate 10 jumping squats sprint to start 10 KB SDHP, 55/40 then, 25 DU’s 25 slam balls AWOD 100 reps core
CrossFit WOD 09.30.21
WOD5 x 2 minute rounds, 1 minute rest between rounds20 DU’s, max reps wall ball shots, 20/1420 DU’s, max reps slam balls, 30/2020 DU’s, max reps DB push press, 45/3020 DU’s, max reps KB SDHP, 55/4020 DU’s, max reps DB bench press, 45/30 AWODmax toes to bar in 90 seconds
CrossFit WOD 09.16.21
OUR ANNUAL NUTRITION SEMINAR IS ON SATURDAY, SEPT 18, 10 AM-NOONFriends/family are always welcome to attend this FREE seminar! THE NO SUGAR CHALLENGE KICKS OFF ON MONDAY, SEPT 20Details will be covered at the seminar! Or ask a coach! WODrow 250m25 KB swings, 55/4025 KB SDHP25 DU’srow 250m25 KB SDHP25 wall ball shots, 20/1425 DU’srow […]
CrossFit WOD 08.16.21
STRENGTHdeadlift 10 x 1 WOD8 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then,max reps KB swings AWOD30 Russian twists
CrossFit WOD 07.16.21
WOD2 rounds50 wall ball shots, 20/1440 KB SDHP, 55/4030 OH walking lunges, 45/25200m KB carry10 DB renegade man makers, 45/30 AWOD30 Russian twists