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Thursday April 5, 2018

Posted on Apr 4, 2018 | 0 comments

WOD 1:

20 Min AMRAP

30 Wall Balls

30 Box Jumps

30 Cal Row

30 Toes to Bar

 

WOD 2:

200m Run

27 Box Jumps

27 KB Swimgs

200m Run

21 Box Jumps

21 KB swings

200m Run

15 Box Jumps

15 KBSwings

200m Run

9 Box Jumps

9 KB Swings

 

 

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Wednesday April 4, 2018

Posted on Apr 3, 2018 | 0 comments

WOD:

For time:

100 Assault Bike Calories

100 Chest-to-bar Pull-ups

1 Mile Run

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Tuesday April 3, 2018

Posted on Apr 2, 2018 | 0 comments

Strength:

Back Squat 10-8-6

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD:

3 rounds for time of:

20 Alternating Front Rack Lunge, 135/95

10 Thrusters, 135/95

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Monday April 2, 2018

Posted on Apr 1, 2018 | 0 comments

WOD:

Every 4 mins for 20 mins complete:

Row 300 m

15 Lateral Burpees over the Bar

10 Deadlifts, 225/155 lbs

Post WOD:

Single Leg DB Deadlift

10-10-10 (10 per side)

Couch Stretch

2 Min /side

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Saturday March 31, 2018

Posted on Mar 30, 2018 | 0 comments

Open Gym 7:30-8:30am

CrossFit 8:30-9:30am

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Thursday March 29, 2018

Posted on Mar 28, 2018 | 0 comments

WOD 1:

3 Rounds:

3:00 Calorie Row

2:00 Calorie Bike

1:00 Burpees

Rest 2:00

WOD 2:

“Filthy Fifty-ish”

50 Double Unders

50 DB Box Step Ups #40/#25   24/20

50 Ab Mat Sit Ups

50 Double Unders

50 Hand Release Push Ups

50 Ring Rows

Buy Out

50 Cal Bike or Row

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