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Category: WOD

Monkey Time

WOD 9 . 21 . 18 ” Monkey Time ” 20 min AMRAP 3 Ring muscle ups ( scale 6 ctb pull ups ) 9 HSPU 15 box jumps 24 / 20  

Ante Up

WOD 9 . 20 . 18 “Ante Up” 2 Rounds 5 Bar Facing Burpees 5 snatches 95 / 65 Straight into 2 Rounds 6 Bar Facing Burpees 4 snatches 115 / 75 Straight into 2 Rounds 7 Bar Facing Burpees 3 snatches 135 / 85 Straight into 2 Rounds 8 Bar Facing Burpees 2 snatches […]

Wild n Out

WOD 9 . 19 . 18 This is a sister WOD to yesterday… Have Fun! ” Wild n out ” For time 1600m Run 150 Double unders 50 Deadlifts 185 / 125 15 Bar muscle ups

Wild thing

WOD 9 . 18 . 18 “Wild thing” For time 1000m Row 50 alternating pistols 40 Dumbbell push press 50 / 35 30 Hang power clean 185 / 125

7×3 front squat

Wod September 17, 2018 A. Front squat 7 sets of 3 reps. B. Cash out 12 min abs 3 rounds for quality not reps 1 min hollow rock 1 min sit-up 1 min plank hold 1 min rest

Angela 15

Happy Birthday Angela Eddy ! You have grown up so strong in the past year. Such a great role model to all kids that are intimidated by crossfit. Keep up the great work in and out of the gym! Here is a WOD dedicated to you on your day! ( her bday was 9 / […]

Gladiator school

Wod 9.13.18 a. Split jerk 5×3 b. “ Gladiator school “ 12 min amrap 12 push jerk 135 / 95 50 dubs if you finish 5 rounds , max ring muscle ups ( scale pull ups ) compare to 6/8/15

Tabata Time

A. Sled Push 4 sets of 100 ft 50 high and 50 low   B. Tabata Time 20 seconds of work 10 seconds of rest for 8 rounds 1 minute of rest between movements. Toes to bar Row calories Box jumps 24 / 20 Burpees score total reps

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 […]

Dumbbell Delight

Wod 9.10.18 A. 5×3 overhead squats B. “ Dumbbell Delight “ 2 rounds 21 Db snatch 21 calorie row 2 rounds 15 Db ohs 15 calorie row 2 rounds 9 Db squat snatch 9 calorie row reccomended db weight 50/35  

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