Squatting Annie
Wod January 21 , 2019 Squatting Annie 10 front squats 155/105 50 sit-ups 50 double unders 10 front squats 40 sit-ups 40 double unders 10 front squats 30 situps 30 dubs 10 front squats 20 sit-ups 20 dubs 10 front squats 10 situps 10 dubs
Sky High
A. Run 1 mile B. Sky high Amrap 9 7 snatch 95/65 1 rope climb 7 thruster 95/65 1 rope climb
Strength day
Wod 1.16.19 Front rack lunges 6-6-6-6 Hang power clean 3-3-3-3 Split jerk 2-2-2-2
Sayonara 2018
CLASS TIMES FOR NEW YEARS EVE : NO 530am and NO 630 pm 830 am 12 noon 4 pm 515pm Have a safe New Years and we can talk about goals next week! A specific goal has a much greater chance of being accomplished than a general goal. Without goals and timelines it is just […]
Deadlift Strength
WOD 12 . 27 . 18 Deadlift 5 – 5 – 3 – 3 – 3 – 2 – 2- 2- 2 Cash Out 50 – 40 – 30 – 20 – 10 situps 10m handstand walk after each set ( scale 20m bear crawl )
Power clean party
wod 11. 5.18 A. power clean party 4 reps emom 4 min rest 1 min 3 reps emom 4 min rest 1 min 2 reps emom 4 min rest 1 min 1 rep emom 4 min B. “Lights out” 8 min amrap 3 power clean 185 /125 3 push ups 3 clean 6 push up […]
” The Flying V “
WOD 10 . 24 . 18 AMRAP 25 Run 500m 25 box jumps 25 pull ups 75 Double unders
343 tribute
Wod 9.11.18 17 years ago, our Nation underwent a tragic loss. 17 years ago, our Nation became stronger than it ever had before. “The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us […]
CrossFit Total
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.
Clubber Lang
WOD 7 . 18 . 18 A. Push Press 5 – 3 – 3 – 2 – 2 -2 B. 12 min AMRAP Row 20 / 16 calories 12 Shoulder to overhead 135 / 95 If you finish 5 rounds do max reps toes to bar