Daily WOD – May 29, 2018
Back squat 1-1-1-1-1 then 30 med ball rocking stand ups (20/14#) WOD Notes: Compare to 1 rep max back squat to our 2018 power meet results or CrossFit total on 171030. For the cash out…
Daily WOD – May 28, 2018
“Body Armor” aka “Murph” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael…
Football WOD- May 27, 2018
Complete 30 seconds of work followed by 30 seconds of rest at each of the following stations: box jumps (24/20”) shuttle run (10 yds) hang power cleans (155/105#) Repeat for a total of 6 rounds.…
Daily WOD – May 26, 2018
AMRAP in 10 minutes of: 10 deadlifts (275/185#) 20 sit ups 30 double unders WOD Notes: Choose a deadlift weight that will allow you to complete each set unbroken. Approximately 70% of your 1 RM…
Daily WOD – May 25, 2018
Find a 1 rep max of the following complex: High hang clean Low hang clean (above knee) Clean Split jerk Then 50 yd KB single arm overhead carry (each arm)
Open Gym – May 24, 2018
Come on in between 4:30 and 7:00 tonight for open gym. You can work on anything you like including a workout from the last week. Complete for time: 100 pull ups, 80 box jumps (24/20"),…
Daily WOD – May 23, 2018
Complete for time: 800m wreckbag run (50/35#) 400m farmer carry 200m walking lunges
Daily WOD – May 22, 2018
With a partner complete 3 rounds for time of: 1000m row 20 manmakers (35/20#) WOD Notes: In this workout, one partner can work at a time while the other rests. You can swap who is…
Daily WOD – May 21, 2018
Overhead Squat 5-5-5-5-5 Then 3 rounds NFT of: 10 behind the neck presses (light) 1 minute plank WOD Notes: Compare to 170411. Community Notes: Happy Birthday Colin!
Football WOD – May 20, 2018
From 0:00-4:00 250 m run 21 thrusters (95/65#) From 4:00-8:00 250 m run 21 hang power snatch (95/65#) From 8:00-12:00 250 m run 21 push press (95/65#) From 12:00-16:00 250 m run 21 floor wipers…