CrossFit WOD, November 2, 2019
11.2.2019Overhead Squat (4x3 85%)Metcon (Time)4 RFT 10 thrusters 75/55 10 Bar Facing Burpees 400 M Run
November Challenge Day 1
Welcome to 30 Days To a Healthy & Balanced You! Day 1: You can only say POSITIVE things about yourself all day!
CrossFit WOD, November 1, 2019
11.01.2019MetconLesley (AMRAP - Rounds and Reps)35 min amrap 24 jumping lunges 24 hollow rocks 24 air squats 24 sit ups 24 Burpees
CrossFit WOD, October 31, 2019
10.31.2019Costumes are STRONGLY encouraged 5:30pm last class of the daySkill WorkCleans 3x3 high hang 40% 3x2 Hang 50% 2x2 hang 60% 2x1 full 70% 2x1 [...]
CrossFit WOD, October 30, 2019
10.30.2019Skill Workmuscle ups4x4 BWB (AMRAP - Reps)4x4 BWB 4 minutes on 3 minutes rest 15 Box Jumps 24/20 10 Wall Balls 20/14 5 Burpees
CrossFit WOD, October 29, 2019
10.29.2019Weighted Pull-ups (5x3)Weighted Ring Dips (5x3)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Pull Ups Squat Cleans 75/55 (rx+) 115/75Bonus Abs4x10 ab wheel Back Extensions Hollow Rock
CrossFit WOD, October 28, 2019
10.28.2019Back Squat (4x3 85%)Metcon (4 Rounds for reps)2 min amrap 10 air Squats 10 Cal Row 2 min break 2 min amrap 10 DB Shoulder [...]
CrossFit WOD, October 27, 2019
10.27.2019Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, [...]
CrossFit WOD, October 26, 2019
10.26.2019HAPPY 11th ANNIVERSARY CFSR! 1 wod 9am, followed by Brunch!Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull [...]
CrossFit WOD, October 25, 2019
10.25.2019Metcon (Time)Partner Wod 45 min cap Do in any order, BUT complete each before moving on to next. 2 k row - one rests switch [...]