Happy Birthday Melinda Petre!
CrossFit WOD
3 RFT:
(25/18) Calorie Bike
100 Double Unders
(25/18) Calorie Row
200 m Sled Push
Rest 5 minutes
Posted on 04/24/2018 at 10:00 PM
CrossFit WOD
2 RFT:
400 m Run
26 HR Push-Ups
400 m Run
26 KB Swings (53/35)
400 m Run
26 Abmat Sit-Ups
400 m Run
26 Deadlifts (75/55)
400 m Run
26 Air Squats
400 m Run
26 Box Jumps (24/20)
Posted on 04/23/2018 at 10:00 PM
Happy Birthday Leo Nolivaiko!
Strength
Snatch OR Overhead Squat
1 Rep Max
CrossFit WOD
9 min AMRAP of:
1 Muscle Up
1 Snatch (135/95)
2 Muscle Up
2 Snatch (135/95)
3 Muscle Up
3 Snatch (135/95)
4 Muscle Up
4 Snatch (135/95)
Notes: increase by 1 rep for each movement until 9 min cap is reached.
Posted on 04/22/2018 at 10:00 PM
Announcements:
1) TODAY @ 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.
CrossFit WOD
Teams of 2 -3
FT:
50 Double Unders
100 Box Jump Overs (24/20)
50 Double Unders
100 Burpees
50 Double Unders
100 Wallball (20/14)
50 Double Unders
100 Pull-Ups
50 Double Unders
100 DB Snatch (50/35)
50 Double Unders
Posted on 04/20/2018 at 10:00 PM
Happy Birthday Yesenia Salceda!
Happy Birthday Stephanie Beardshear!
Announcements:
1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.
Strength
Handstand Push-Ups
Max Reps
CrossFit WOD
FT:
1000 m Row
30 Deadlift (225/155)
50 Burpee over Bar
Posted on 04/19/2018 at 10:00 PM
Announcements:
1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.
CrossFit WOD
Teams of 4-5
5 minutes at each Station
For Total Reps:
Sled Push
Sled Pull
Calorie Bike
D-Ball Clean
Barbell Carry
Posted on 04/18/2018 at 10:00 PM
Happy Birthday Carley Evenson!
Happy Birthday Phillip Wendt!
Announcements:
1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.
Strength
Back Squat
3 x 5
CrossFit WOD
14 min Alternating EMOM of:
Odd min- (20/14) Calorie Row
Even min - Max Med Ball Squat Clean (20/14)
Posted on 04/17/2018 at 10:00 PM
Announcements:
1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.
CrossFit WOD
"Helen"
3 RFT:
400 m Run
21 KB Swings (53/35)
12 Pull-Ups
Posted on 04/16/2018 at 10:00 PM
Happy Birthday Dan Moore!
Happy Birthday Linda Briseno!
Happy Birthday James Bacha!
Announcements:
1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.
Strength
Power Clean & Jerk
Build to Heavy
CrossFit WOD
"Grace"
FT:
30 Clean & Jerk (135/95)
Posted on 04/15/2018 at 10:00 PM
Announcements:
1) Saturday, April 21st: 9:15am is our "Family & Friends" Day! Family and Friends are invited to come out and try a wod with you! The wod will be a partner workout and will be able to be scaled and modified for anyone! So come on out and have some fun.
CrossFit WOD
"Nancy"
5 RFT:
400 m Run
15 Overhead Squats (95/65)
Posted on 04/13/2018 at 10:00 PM
