CrossFit GBAR3 WOD 03.28.23
Technique Tuesday: The Dumbbell Power Snatch The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles. The hips and legs should generate the majority of the upward force and momentum on the dumbbell. The working arm should remain straight until the hips have extended. The overhead […]
CrossFit GBAR3 WOD 01.10.23
16 Ways to Change Your Life: 16. Revisit that Bucket List…or Rather, That LIVING List If you have a list of things you want to do before you die, don’t sit around waiting for a reason to do them. Try to find one thing on that list that you can accomplish if not today, then […]
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 03.31.22
WOD200m med ball carry, 20/14200m run50 wall ball shots50 walking lunges200m KB carry, 55.40200m run40 KB swings40 walking lunges200m DB farmer’s carry, 45/30200m run30 DB push press30 walking lunges AWODtabata side plank
CrossFit WOD 02.10.22
WOD 200m med ball carry, 20/14 10 back squats, 225/155 (from rack) 200m DB farmer’s carry, 45/30 10 back squats 200m DB waiter’s carry 10 back squats 100m walking lunges 100m sprint AWOD 2 rounds for max sit ups 20 sec side plank 20 sec plank 20 sec side plank 30 sec sit ups 30 […]
CrossFit WOD 10.04.21
STRENGTH push press 5 x 3 WOD 400m med ball carry, 20,14 then, 21-15-9 med ball cleans med ball sit ups then, 200m med ball carry AWOD 30 GHD hip extensions
CrossFit WOD 09.03.21
WE ARE RUNNING ALL CLASSES TODAY! AND, BRINGING BACK THE 5 PM CLASS! NO CLASSES SATURDAY, SUNDAY OR MONDAY JOIN US THIS EVENING AT 5 PM FOR HAPPY FRIDAY HAPPY HOUR Bring a side dish to share. Meat and beer provided. Family and friends are welcome! FUN FRIDAY PARTNER WOD (split reps, only one partner […]
CrossFit WOD 01.28.21
WODAMRAP in 20 minutes5 deadlifts, 225/15510 box jumps, 24/2015 wall ball shots, 20/14200m med ball carry AWOD50 med ball sit ups for time