WOD 8 . 9 . 18 The hydrostatic dunk tank will be here today! $39 for re-test and $49 for first timers. I HIGHLY recommend this to know your Body Fat. Knowing where you are at in terms of Body Fat is HUGE for gains, since we lose fat and gain lean muscle and muscle […]
WOD 8 . 8 . 18 ” Cowboy Ninja Viking ” 5 Rounds Run 250m 12 Strict Hand Stand Push ups ( scale with strict push ups ) 20 / 16 Calorie row
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WOD 8 . 6 . 18 CrossFit Total 1 RM Back squat 1 RM strict press 1 RM deadlift Athletes will have 15min to establish a 1RM at each station. Add totals together to find you score.
WOD 8 . 3 . 18 I met this young man when he was 16 or 17 years old. He said he heard a wrestler on TV did CrossFit so he wanted to try it. Did a week free, came every day that week. Took a couple days to convince his dad to pay for
A. ” Power Drill ” 10 – 1 Thruster Start at light load and increase 5 – 10 pounds every set. Start a new set every 2 min. Example : start 135 x 10 , 145 x 9 , 155 x 8 , etc B. 12 min abs 1 min hollow rock 1 min situp 1
WOD 7 . 31 . 18 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ” Running DT ” 5 Rounds Run 400m 12
We added a new class Time in the evening ! Monday through Friday! 4 pm 515 pm 630 pm WOD 7 / 30 / 18 A. Back squat 10 – 10 – 10 – 10 increase load each round B. ” GI JANE ” 10 min AMRAP burpee pull ups
https://youtu.be/DC19O4cgvp4 “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This
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