WOD

WOD 4 . 19 . 18 “Quarters” AMRAP 25 Run 250m Row 250m 25 situps 25 Double unders  

Remember to sign up for the Cops for Cancer – even if you are going to just judge or get a shirt , still sign up so we can can get a head count. I strongly encourage everyone to sign up though! You may be nervous now, but I promise you will be pumped you

Please sign up for our Cops for Cancer – even if you do not want to WORKOUT, so we can order the right number of shirts. https://leaderboard-lite.throwdowns.com/competition/copsagainstcancer2018/ WOD 4 / 17 / 18 A. Snatch Party 4 min EMOM x 4 reps Snatch Rest 1 min 4 min EMOM x 3 reps Snatch Rest 1 min

Do not forget to sign up for the cops for cancer wod and also keep away from the sugar. This challenge is only a couple weeks long so every workout and meal critical. WOD 4 . 16 . 18 A. Back Squat 8 sets of 3 reps Back Squat On the 2 minute. Work up

WOD 4 . 13 . 18 A. 3 Hang power clean EMOM 10 min B. 14 AMRAP 4 Hang Cleans 135 / 85 7 Ring Dips ( scale with straight bar no band, then ring with band ) 28 Double unders

If you have never done a CrossFit comp before, this is the best one to start with: perform in your box with a less – competitive atmosphere than normal comps. https://leaderboard-lite.throwdowns.com/competition/copsagainstcancer2018/ WOD 4 . 12 . 18 ” Go Go Gadget ” 20 min AMRAP Run 250m 100 ft walking lunges 2 Rope Climbs

Sign up for this … Now ! https://leaderboard-lite.throwdowns.com/competition/copsagainstcancer2018/   WOD 4 . 11 . 18 ” Cooper ” Amrap 2 Row 25 / 21 Calories (Scale – 15 / 12 calories ) 20 Deadlifts 185 / 125 ( scale 20 deadlifts 135 / 85 ) 15 Toes to bar ( scale 15 knees raises )

Please sign up for our charity Cops Against Cancer Here : https://leaderboard-lite.throwdowns.com/competition/copsagainstcancer2018/ WOD April 10 . 2018 A. Push Press 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2 – 2 B. ” Dean ” 3 Rounds for time Run 400m 21 KB Swings 12 R DB Push Press

Thank you to everyone that encouraged and thanked me for completing the CrossFit Level 3 ! It has been a goal of mine for 2018 and I passed on the first try. whew. The test is very thorough ( 4 hours ) from watching videos of bad form , programming practices, nutrition, science and anatomy

Wod 4 . 6 . 18 Happy Birthday Coach Nick! Great job learning the ropes of coaching over the past few weeks. The support of our community is in your corner to develop you into not just a great crossfitter, but also a great coach in helping others move better and become better humans. It