CrossFit WOD 10.15.21
WOD21-15-9wall ball shots, 20/14KB swingsmed ball sit upsgoblet squatsrow, cal. AWOD100 reps core
CrossFit WOD 09.29.21
WODfor max metersrow 1 minuterest 30 secrow 2 minutesrest 1 minuterow 3 minutesrest 90 secondsrow 4 minutesrest 2 minutesrow 3 minutesrest 90 secondsrow 2 minutesrest 1 minuterow 1 minute AWOD30 Russian twists
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 08.31.21
STRENGTHsplit jerk 5-5-3-3-2-1-1 WOD (see 09.01.20)21-15-9DB bench press, 45/30KB swings, 55/40row, cal AWOD30 Russian twists
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 08.18.21
WODAMRAP in 15 minutes50 DU’s40 cal row30 walking lunges20 pull ups10 handstand push ups AWODtabata wall sit/handstand hold mashup
CrossFit WOD 08.03.21
WOD (see 08.05.20)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row AWOD25 GHD hip extensions
CrossFit WOD 07.13.21
WOD12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010 sit ups AWOD60 sec hollow rocksrest 60 sec40 sec hollow rocksrest 40 sec20 sec hollow rocks
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 05.07.21
WOD21-15-9thrusters, 95/65pull upspush upsrow, cal. AWODfor time,30 sec hollow rocks30 sec plank hold9 v-ups15 n-ups21 sit ups