Football WOD – Nov 1, 2015
Complete 5 rounds for time of: 5 right DB power snatches (75/50#) 20 yd right hand OH DB carry 12 burpees 5 left DB power snatches (75/50#) 20 yd left hand OH DB carry 12 burpees…
Daily WOD – Oct 31, 2015
“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is…
Daily WOD – Oct 30, 2015
“Fall 2015 Nutrition Challenge Performance Test” WOD 1: With a 4 minute running clock, run 400m then complete max burpees WOD 2: Immediately following the 4 minutes complete an 800m run for time Rest/recover then…
Make Up Day – Oct 29, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Fran" 21-15-9 reps for time of thrusters (95/65#) and pull ups Overhead Squat 1-1-1-1-1-1-1 then…
Daily WOD – Oct 28, 2015
AMRAP in 10 minutes of an ascending ladder by 3's: power clean (155/105#) Complete 15 wallballs after each round.
Daily WOD – Oct 27, 2015
Complete 4 rounds for time of: 400m run 30 Russian twists (25/15#, 2 taps = 1 rep) 5 muscle ups
Daily WOD – Oct 26, 2015
Push Press 1-1-1-1-1-1 Then 3x max consecutive handstand push ups WOD Notes: If handstand push ups are not an option we can work handstand holds, partial range HS push ups or even kicking into handstands. …
Football WOD – Oct 25, 2015
AMRAP in 9 minutes of: 5 thrusters (185/115#) 5 box jumps (24/20") 10 push ups WOD Notes: If you were here for Fran on Friday, consider taking today off! Pick a weight for thrusters that will…
Daily WOD – Oct 24, 2015
Overhead Squat 1-1-1-1-1-1-1 then 40 evil wheels NFT WOD Notes: Compare to 150620.
Daily WOD – Oct 23, 2015
"Fran" 21-15-9 thrusters (95/65#) pull ups WOD Notes: This is THE CrossFit benchmark. Come in and get ready to move fast! Compare to 150311. Community Notes: Happy Birthday Cam!!