CrossFit WOD 12.14.21
STRENGTH10 x squat clean + front squat WODAMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit WOD 12.01.21
WOD800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m DB carry AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 11.25.21
HAPPY THANKSGIVINGONLY ONE CLASS TODAY AT 8:30 AM WOD: FILTHY FIFTYfeel free to share this WOD with partners50 box jumps, 24/2050 jumping pull ups50 KB swings, 55/4050 walking lunges50 knees to elbows50 push press, 45/3550 GHD hip extensions50 wall ball shots, 20/1450 burpees50 DU’s*movements can go in any order, but you must complete all 50 […]
CrossFit WOD 11.18.21
WODAMRAP in 17 minutes20 wall ball shots, 20/1420 SDHP, 75/5520 box jumps, 24/2020 push press, 75/5520 cal row AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 11.09.21
WODAMRAP in 20 minutes5 deadlifts, 225/15510 box jumps, 24/205 deadlifts10 toes to bar20 wall ball shots, 20/14 AWODmax med ball sit ups in 1 minute
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 10.15.21
WOD21-15-9wall ball shots, 20/14KB swingsmed ball sit upsgoblet squatsrow, cal. AWOD100 reps core
CrossFit WOD 10.08.21
WOD AMRAP in 14 minutes 5 deadlifts, 225/155 10 DB push press, 45/30 5 deadlifts 15 wall ball shots AWOD max partner med ball sit ups in 90 seconds
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 […]