CrossFit WOD 09.28.21
WOD: SNATCH CHIEF5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 air squats AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 09.14.21
WOD: CINDY (see 09.15.20)AMRAP in 20 minutes5 pull ups10 push ups15 squats AWODnot for time,3 rounds10 hollow rocks20 supermans, then30 sec samson stretch each side
CrossFit WOD 09.10.21
WOD21-15-9wall ball shots, 20/14box jumps, 24/20deadlifts, 225/155push ups AWODtabata side plank
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 08.23.21
WOD: TABATA THIStabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata is 8 intervals of 20 seconds max effort, 10 seconds rest. The lowest scoring interval in each movement will be counted for a score. AWOD25 GHD hip extensions
CrossFit WOD 08.10.21
WOD (see 08.13.19)21-18-15-12-9-6-3wall ball shots, 20/14push upsAFTER each round3 deadlifts + 2 hang power cleans + 1 push jerk, 155/105 AWODfor time,50 med ball sit ups
CrossFit WOD 07.15.21
WOD10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps, 24/20 AWODtabata side plank
CrossFit WOD 06.22.21
WODAMRAP in 20 minutes5 hang power cleans, 135/9510 toes to bar5 hang power cleans10 push ups200m DB carry, 45/30 AWODtabata side plank
CrossFit WOD 06.03.21
WOD (see 06.04.19)21-18-15-12-9-6-3thrusters, 95/65push upsrow, cal. AWODnot for time,3 x 20 supermans + 10 hollow rocks
CrossFit WOD 05.31.21
One class today at 8:30 AMWOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull up, push up and squat reps however you like. This WOD can be done with some partners! AWODBreakfast tacos!