All posts in WOD

01232018

In WOD by CrossFit Admin / January 22, 2018 / 0 Comments

 

EVERY 90 SECONDS X 7 ROUNDS

FIRST 90 SECONDS: 6 BS @ 65%
SECOND 90 SECONDS: 8-10 T2B
THIRD 90 SECONDS: 50 FT WALKING LUNGE W/ KB HWP

01222018

In WOD by CrossFit Admin / January 21, 2018 / 0 Comments

3 POSITION SNATCH (HIP, KNEE, LOW HANG) EVERY 90 SECONDS @ 70% X 8

FOR TIME

40 BURPEES
50 KB SWINGS 53/35
30 BURPEES
50 KB SWINGS 53/35

01192018

In WOD by CrossFit Admin / January 18, 2018 / 0 Comments

 

EMOM X 32

MIN 1: 4 DEADLIFTS @ 75%
MIN 2: 7-10 HSPU
MIN 3: 4 FS @ 75%
MIN 4: REST

01182018

In WOD by CrossFit Admin / January 17, 2018 / 0 Comments

A) 4-5X60 SECOND ME HOLLOW ROCKS
B) 4-5X20 SECOND AB SPRINT
C) 4-5 ME HANDSTAND HOLD (NOES AND TOES)
D) 4-5X20 DOUBLE KB FRONT RACK STEP UPS

5 ROUNDS

15 V-UPS
12 KB PUSH PRESSES R/12 KB PUSH PRESSES L
9 BOX JUMPS

01172018

In WOD by CrossFit Admin / January 16, 2018 / 0 Comments

 

C/J (2+2@70%) X 10 EVERY 90 SECONDS

3 ROUNDS OF 3 MIN AMRAP, 1 MIN REST

10 PUSH UPS
8 KB SWINGS (RUSSIAN, HWP)
6 GOBLET SQUATS

01162018

In WOD by CrossFit Admin / January 15, 2018 / 0 Comments

EMOM X 32

MIN 1: 3/1 RING MUPS OR 4/2 BAR MUPS OR 9 C2B PULL UPS OR 12 PULL UPS
MIN 2: 10-12 DOUBLE DB BENT OVER ROWS HWP
MIN 3: 4 BS @ 75%
MIN 4: REST

01152018

In WOD by CrossFit Admin / January 14, 2018 / 0 Comments

 

3 POSITION SNATCH (HIP, KNEE, LOW HANG) EVERY 90 SECONDS @ 65% X 10

12 MIN AMRAP

20 ALTERNATING STEPPING LUNGES W/ DOUBLE DB/KB HWP

16 RING DIPS

8 POWER CLEANS 135/95

01122017

In WOD by CrossFit Admin / January 11, 2018 / 0 Comments

 

 

 

EMOMX 36

 

MIN 1: 5 DEADLIFTS @ 67.5%

MIN 2: 6-9 HSPU

MIN 3: 5 FS @ 67.5%

MIN 4: REST

9 am back on for now

In WOD by CrossFit Admin / January 11, 2018 / 0 Comments

Weather forecast changed: 9 am back on. Stay tuned, we will make a final decision by 830 am.

01112017

In WOD by CrossFit Admin / January 10, 2018 / 0 Comments

PLEASE NOTE: We may be headed for some severe weather/icy roads tomorrow.  Please look here if the roads are bad to make sure we haven’t cancelled classes.  We will announce closures no later than 30 minutes before class begins.

A) 4-5X60 SECOND ME HOLLOW ROCKS
B) 4-5X20 SECOND AB SPRINT
C) 4-5 ME HANDSTAND HOLD (NOES AND TOES)
D) 4-5X20 DOUBLE KB FRONT RACK STEP UPS

12 MIN AMRAP

15 RING ROWS
30 DOUBLE UNDERS
15 SECOND L SIT