Daily WOD – Nov 7, 2017
"Cindy" AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes: Compare to 151216.
Daily WOD – Nov 6, 2017
Complete 3 rounds, each for time, of: 500m row 25 KB swings (70/53#) Rest 3 to 4 minutes between rounds. WOD Notes: The scale for KB swings will be 35 reps of Russian KB swings. …
Football WOD – Nov 5, 2017
Complete for reps: Max reps power clean & jerk (135/95#) in 60 seconds Rest 60 seconds Max reps power clean & jerk (155/105#) in 60 seconds Rest 60 seconds Max reps power clean & jerk…
Daily WOD – Nov 4, 2017
With a partner complete 3 rounds for time of: 50 box jumps (24/20") 40 burpees 30 thrusters (95/65#) WOD Notes: Only one athlete may work at a time and you must finish one movement before…
Daily WOD – Nov 3, 2017
Hang Clean 3-3-3-3-3 Then Sprint 800m WOD Notes: Compare to 131213. Schedule Notes: Coach Tanya is running another swim WOD at Radnor High School on Sunday, Nov 12 at 3:00 pm. Sign up in Wellness…
Open Gym – Nov 2, 2017
Join us from 4:30 to 7:30 tonight for open gym. You can work on anything you like including making up a workout from the last week: Nutrition Challenge: max consecutive strict pull ups, 2 rep…
Daily WOD – Nov 1, 2017
Complete 3 rounds for time of: 100 double unders 50 sit ups 25 pull ups
Daily WOD – Oct 31, 2017
Because of Halloween, the 6:00 and 7:00 classes tonight have been replaced with an Open Gym with Coach Dave from 6:00 to 7:30. Have fun! Complete 27-21-15-9 reps for time of: Push ups Wallballs (20/14#…
Daily WOD – Oct 30, 2017
“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…
Football WOD – Oct 29, 2017
Complete 3 rounds for max reps of 1 minute on, 1 minute off: DB Thrusters (50/30#) Bar Muscle Ups Row (1 cal = 1 rep) Burpees WOD Notes: Compare to 161113