Football WOD – Oct 14, 2018
EMOM for 12 minutes of: 5 Burpees over the bar 4 Power cleans (155/105#) 3 Front squats (155/105#) Community Notes: Happy Birthday Dan E! Nutrition Notes: Day 35/40. We briefly mentioned grass-fed beef in two…
Daily WOD – Oct 13, 2018
Complete for time: 30 Toes to bar 40 DB snatches (50/35#) 500m row 40 DB snatches (50/35#) 30 Toes to bar Nutrition Notes: Day 34/40. Are fermented foods part of your regular diet? Yogurt, sauerkraut,…
Daily WOD – Oct 12, 2018
Shoulder Press 1-1-1-1 Push Press 1-1-1-1 Push Jerk 1-1-1-1 WOD Notes: The goal is to increase weight on each lift! Nutrition Notes: Day 33/40. One week to go!! Sign up for your InBody re-scan HERE. Today's…
Open Gym – Oct 11, 2018
Come in between 4:30 and 7:00 pm for Open Gym. You can use this time to work on anything you'd like! Schedule Notes: Join coach Kehl for a CrossFit Endurance WOD at 5:30 am, and…
Daily WOD – Oct 10, 2018
“Karen” Complete for time: 150 wallballs (20/14# to 10/9′) WOD Notes: Compare to 180418. Nutrition Notes: Day 31/40. For our members on the "Macro" diet, your goal is to hit your assigned macros (within 5%)…
Daily WOD – Oct 9, 2018
Complete 4 rounds for time of: 400m run 200m farmer carry (50/35# DBs) WOD Notes: Credit to CrossFit main page, 181006. Coaches Notes: Athletes will complete 6 laps of the 400m course. Start with DBs lined up…
Daily WOD – Oct 8, 2018
Sumo Deadlift 8x1 (85% 1RM) Then 3x8 Zercher deadlifts (30-40% 1RM sumo deadlift) Nutrition Notes: Day 29/30. Have you ever heard of bulletproof coffee? It's been around in paleo and CrossFit circles for years, but…
Football WOD – Oct 7, 2018
Complete 5 rounds for time: 10R/10L weighted step ups (24/20", 53/35# each arm) 15 evil wheels (135/85#) Max consecutive strict pull ups / chin ups 60 second rest between rounds WOD Notes: Step ups can…
Daily WOD – Oct 6, 2018
Complete the following work in teams of 2, for time: Row 180/120 calories 60 clusters (165/105#) WOD Notes: In this workout, Partner 1 begins on the rower while Partner 2 starts on barbell, performing clusters…
Daily WOD – Oct 5, 2018
Complete 4 rounds of 45 seconds at each station: Toes to bar Box jumps (24/20") KB swings (53/35#) 10 yard shuttle run Take 15 seconds to transition to the next station. Score will be total…