CrossFit WOD, October 6, 2020
10.6.2020Friday 6:30pm, Nutrition Challenge kick off meetingSnatch (5x1 95%)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips
CrossFit WOD, October 5, 2020
10.5.2020Nutrtion challenge kick off meeting is this Friday @cfsr & zoom. 6:30pmAccessory Work4x6 hinge reach 12 band pull aparts 6 each wagon wheel 6 DB [...]
CrossFit WOD, October 4, 2020
10.4.2020Skill Worktabata handstand holdMetcon (Time)min 0-7 Row 1000 M Rx+ 1500 MMetcon (Time)min 7-14 20 C&J 115/75 Rx+ 155/105Metcon (Time)min 14-21 3 rft 10 T2B [...]
CrossFit WOD, October 3, 2020
10.3.2020Accessory Work5x3 each leg bulgarian split squat single leg RDL side lunge or pistol - add weight to make rep scheme challenging Metcon (AMRAP - [...]
CrossFit WOD, October 2, 2020
10.2.2020Manion (Time)7 Rounds for time: Run 400m 29 Back Squats, 135# In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by [...]
CrossFit WOD, October 1, 2020
10.1.2020Deadlift (5x3 85%)Metcon (Time)10 RFT 4 hang squat clean 75/55 (rx+) 95/65 4 Burpees over the bar 4 SDLHP 4 Front rack lunge 20 Double [...]
CrossFit WOD, September 30, 2020
9.30.2020Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute [...]
CrossFit WOD, September 29, 2020
9.29.20202nd Annual In House Lift off is Sunday, October 18th - 8amShoulder Press (5x3 85%)Metcon (AMRAP - Rounds and Reps)20 min amrap 10 burpees 20 [...]
CrossFit WOD, September 28, 2020
9.28.2020Hoping that 100 m run OHS wod got you Nancy Ready....Overhead Squat (5x3 85%)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# [...]
CrossFit WOD, September 27, 2020
9.27.2020Push Press (4x6 75-80%)Metcon (AMRAP - Reps)tabata 1 minute break between changing exercises 1. Hollow Rock 2. Lunges 3. Plank Up Downs 4. Supermans