Daily WOD – Aug 14, 2019
Run: 400m (80%) 250m (90%) 8x100m (100%) Then 100 dead bugs NFT (50R/50L) WOD Notes: Those of you with any kind of hamstring issues should not hit a full sprint today. Use it as some…
Daily WOD – Aug 13, 2019
Snatch 1-1-1-1-1 Clean and Jerk 1-1-1-1-1 WOD Notes: Compare clean and jerk to 180707. Compare snatch to 190409. Community Notes: Happy Birthday Alexa!
Daily WOD – Aug 12, 2019
Complete 50-40-30-20-10 reps for time of: Wallballs (20/14# to 10/9') Pull ups (half reps) Community Note: After our 31 Heroes event this weekend we ended up with a lot of extra chicken wings from Uncle…
31Heroes – Aug 10, 2019
Each minute of the WOD is devoted to one of these heroes. Think of them when the going gets tough! “31Heroes – Workout to Remember” In teams of 4, complete as many reps as possible…
Daily WOD – Aug 9, 2019
2019 CrossFit Games Event 3 - ICA Version 3200 meter ruck (5/15/25/35 pounds) WOD Notes: Athletes will complete 4 laps of the 800m route, adding weight each round. Men and women use the same weight.…
Daily WOD – Aug 8, 2019
Shoulder Press 2-2-2-2-2 Then Alternating Tabata (8 rounds each) of: Shoulder presses (50% 2RM) Sit ups WOD Notes: Compare to 130308.
Daily WOD – Aug 7, 2019
"Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans (135/95#) WOD Notes: Compare to 180718. 31 Heroes Notes: There have been a few updates to the…
Daily WOD – Aug 6, 2019
2019 CrossFit Games Event 1 - ICA Version Complete 4 rounds for time of: 400m run 3 rope climbs 7 snatches (135/95#) WOD Notes: For the games athletes, the rope climbs were legless and the…
Daily WOD – Aug 5, 2019
Front Squat 1-15-1-10-1-5-1 Event Notes: Click HERE to see the 31Heroes teams and heat times! We can't wait for Saturday!!!
Daily WOD – Aug 4, 2019
Complete 20-16-12-8-4 reps for time of: Hang power cleans (135/95#) Toes to bar Community Notes: Happy Birthday Elissa!