Month: November 2018

Saturday – 181201

WOD Teams of 2, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 50 Double Unders 40 KB Swings (55/35) 30 Wall Ball Shots (20/14) 20 Box Jumps (24″/20″) 10 Anchored Abmat Med-ball Sit Ups (20/14)

Friday – 181130

SWOD Every 2 minutes for 20 minutes (10 sets), complete: Overhead Press x 5 reps – AHAP across Ring Row x 7 reps WOD Pick Your Own Poison You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You …

Friday – 181130 Read More »

Thursday – 18129

SWOD Every 90 seconds for 24 minutes (4 sets each), complete: Station 1 – Single Leg Squats (“Pistols”) x 6 reps/leg @ 2111 Station 2 – Hanging Med-ball Hamstring Curls x 10 reps @ 2111 Station 3 – Barbell Roll Outs x 10 reps @ 3010 Station 4 – Wide Supinated Grip Bent-over Barbell Row …

Thursday – 18129 Read More »

Wednesday – 181128

SWOD 3 sets of: Overhead Squat x 5 reps @ 33X1 – AHAP maintaining control Hollow Hold x 30 seconds Single-leg Floor Bridge x 10 reps/leg @ 20X1 Rest 1 minute WOD For time (11 min cap): 30 DB Thrusters 30 Alternating Reverse Lunges w/ DB Farmer Carry 20 DB Thrusters 20 Alternating Reverse Lunges …

Wednesday – 181128 Read More »

Tuesday – 181127

SWOD 10 minutes to establish a heavy single in the following complex: Power Snatch + Hang Power Snatch WOD For time: Run 800m 80 Alternating DB Snatches (50/35) 80 Pull Ups Run 800m

Monday – 181126

SWOD Every 3 minutes for 15 minutes (5 sets), complete: Deadlift x 3-5 reps – AHAP across Box Jump x 5 reps – increasing height each round WOD 3 rounds for time of (7 min cap): 15 Deadlift (225/155) 15 GHD Sit Ups

Saturday – 181124

WOD In teams of 3-4, complete the following for time: 400m Tire Flip – every 15 Tire Flips, each team member performs 15 Push Presses (45) Note: The bar must be CARRIED AT ALL TIMES. If it is set down or dropped, each teammember performs 4 Burpee Tire Jump Throughs.

Friday – 181123

WOD “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m 21 KB Swings (55/35) 12 Pull Ups Fran’s House 15 Thrusters (95/65) Nancy’s House Run 400m 15 Overhead Squats (95/65) Grace/Isabel’s House 20 Ground to Overheads (95/65) Kelly’s House Run …

Friday – 181123 Read More »

Tuesday – 181120

ANNOUNCEMENTS Holiday Schedule Thursday, November 22nd – CLOSED FOR THANKSGIVING Friday, November 23rd – BURN & 9AM ONLY SWOD Every 90 seconds for 9 rounds (3 sets each), complete: Station 1 – 3 Wall Climbs Station 2 – 2 Rope Climbs Station 3 – 1 minute Hollow Plank (accumulated) WOD For time (25 min cap): …

Tuesday – 181120 Read More »