ONE WOD TODAY AT 9:00AM OPEN TO ALL MEMBERS LITE & CF LABOR DAY Monday, September 3, 2018 WOD/LITE “Country Mile” For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Alternating Single Arm DB Snatches (50/30) (each arm)
Sunday, September 2, 2018 WOD Alternating On the Minute x 16 (8 Rounds): Even: 10 Hand Release Push-ups + 20 Double Unders Odd: Max Calorie Row LITE 4 Rounds Each of “You Go, I Go”: 400m Run 20 Wallballs
Friday, August 31, 2018 WOD “Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/14) LITE AMRAP 15 200m Run 2 Push-up 200m Run 4 Push-ups …. (…continue to add two reps per round)
Monday, August 13, 2018 WOD “Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35) LITE 40-30-20-10: Ring Rows Hollow Rocks 50 Double Unders between each round.
Thursday, September 7, 2017 CrossFit SPORT 21-15-9 OH Squat (155/115lbs) Handstand Push-ups FITNESS 21-15-9 OH Squat Pike Pushups PROWESS LITE “Kelly” 5 rounds 400m Run 30 Box Jumps 30 Wallballs
Monday, July 24, 2017 CROSSFIT 170724 SPORT 5 Rounds 15sec Thrusters (115/75lbs) Rest 45 seconds 15sec Weighted Pullups (35/25lbs) Rest 45 seconds 15sec Burpees Rest 45 seconds 170724 FITNESS 5 Rounds 15sec Thrusters Rest 45 seconds 15sec Bent Over Rows Rest 45 seconds 15sec Burpees Rest 45 seconds 170724 PERFORMANCE PART A To be done…
Friday, July 21, 2017 CROSSFIT 170721 SPORT/FITNESS Part 1: Find a heavy 3 rep Clean and Jerk Part 2: AMRAP 9min 2 Hang Clean 2 Jerk 2 Clean and Jerk * Use 85% of their 3rep clean and jerk 170721 PERFORMANCE PART A Do performance WOD in class. 170721 PERFORMANCE PART B Rest 20 minutes…
Friday, February 17, 2017 WOD: 170217 SPORT AMRAP 14min 7 Muscle-Ups 50 Wallballs 100 Double Unders 170217 FITNESS AMRAP 14min 7 False Grip Ring Rows 40 Wallballs 100 Single Unders Prowess LITE AMRAP 20 30 Sit-ups 30 Wallballs 30 Jumping Pull-ups 30 Mountain Climbers 30 Lunges 30 Cal Row 30 Double Unders
WOD: 170125 SPORT AMRAP 20min 7 Hang Power Cleans (135/95) 14 GHD Situps 28 Wall Balls (20/14) 170125 FITNESS AMRAP 20 7 Hang Power Cleans 14 Situps 28 Wall Balls Prowess LITE 5 Rounds Row 1min rest :30sec Bike 1 Min Rest :30sec Sit-ups :30sec Rest :30Sec (Record total Cals and reps for each…
