CrossFit WOD, June 8, 2021
6.8.2021Please make sure you sign in to class!Back Squat (6x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)8 min amrap 5 back squat 135/95 + [...]
CrossFit WOD, June 7, 2021
6.7.20214th annual in house throwdown moved to July 11th. Sign up asap!Deadlift (6x3 record heaviest 1x3)Metcon (AMRAP - Rounds)15 min EMOM 1. 4 power snatch [...]
CrossFit WOD, June 6, 2021
6.6.2021Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Mobilitymobility with coach
CrossFit WOD, June 5, 2021
6.5.2021Skill Workbar muscle up skill workMetcon (AMRAP - Rounds and Reps)4x 2 min amrap 1 C2B pull up 3 Burpees 15 Double Unders 2 minute [...]
CrossFit WOD, June 4, 2021
6.4.2021Bear Complex (5 rounds for load of 7 unbroken sets of complex)Power Clean Front Squat Push Press Back Squat Second Push Press
CrossFit WOD, June 3, 2021
6.3.2021Push Jerk (4x5 record heaviest)Metcon (Time)6 RFT 20 KB Swings 53/35 + 70/53 10 KB Thrusters 1 Rope Climb
CrossFit WOD, June 2, 2021
6.2.2021Front Squat (4x5 record heaviest 1x5)Metcon (Time)3 RFT 10 Power Cleans135/95 + 155/115 10 Deadlifts row/bike/ski 24/20
CrossFit WOD, June 1, 2021
6.1.2021Snatch (4x5 Record heaviest)Metcon (AMRAP - Rounds and Reps)12 min amrap 6 box jump overs 24/20" 12 DB Snatch 35/20 18 Sit Ups
CrossFit WOD, May 31, 2021
5.31.20213 classes today - MURPH 6am, 7:30am, 9amMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a [...]
CrossFit WOD, May 30, 2021
5.30.20211 CLASS TODAY 9:30amClean and Jerk (2x2 90-95%)Metcon (Calories)3xs 3 minute work 2 minute rest row/bike/ski - calories