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 07.27.21
STRENGTHfront squat 5 x 5 WODAMRAP in 5 minutes3-6-9…wall ball shots, 20/14med ball sit ups AWOD25 GHD hip extensions
CrossFit WOD 06.29.21
WOD3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationshang power snatch, 75/55slam balls, 30/20SDHP, 75/55med ball sit ups, 20/14push press, 75/55 AWOD30 Russian twists
CrossFit WOD 06.15.21
WODAMRAP in 14 minutes5 deadlifts, 225/15510 DB push press, 45/3015 med ball sit ups, 20/14 AWODtabata weighted plank hold
CrossFit WOD 06.10.21
WODrow 750m21 DB deadlift, 45/3021 DB hang squat cleans21 med ball sit ups, 20/14row 500m15 DB deadlift15 DB hang squat cleans15 med ball sit upsrow 250m9 DB deadlift9 DB hang squat cleans9 med ball sit ups AWODtabata side plank
CrossFit WOD 05.10.21
STRENGTH10 x squat clean + split jerk WODAMRAP in 4 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD25 GHD hip extensions
CrossFit WOD 04.15.21
WOD 50 DU’s, then 21-15-9 wall ball shots, 20/14 med ball sit ups KB swings, 55/40 KB SDHP DB push press, 45/30 DB bench press AWOD 30 Russian twists
CrossFit WOD 03.31.21
STRENGTH back squat 5 x 5, all sets 75%+ WOD AMRAP in 7 minutes 8 med ball sit ups, 20/14 2 med ball cleans 8/4, 8/6, 8/8 … AWOD 25 GHD hip extensions
CrossFit WOD 03.18.21
WOD 5 rounds, 1 minute rest between rounds AMRAP in 2 minutes 1. 20 KB swings, 55/40 + max reps DB bench press, 45/30 2. 20 KB swings + max reps wall ball shots, 20/14 3. 20 KB swings + max reps max reps KB SDHP 4. 20 KB swings + max reps max reps […]