All posts in WOD

11172017

In WOD by CrossFit Admin / November 16, 2017 / 0 Comments

GIRLS GONE RX GIRLS: WE WILL HAVE A PRACTICE SESSION FROM 7 AM-9AM SATURDAY 11/18

THANKSGIVING SCHEDULE
THURSDAY 11/23: CLOSED
FRIDAY 11/24: 10 AM GROUP WOD
SATURDAY 11/25: 10 AM GROUP WOD
SUNDAY 11/26: CLOSED, NO MOBILITY

DEADLIFT 4X5@77.5%
LAST SET FOR AMAP

EMOM X 15
MIN 1: 20 HEAVY RUSSIAN KB SWINGS
MIN 2: 15 PULL UPS
MIN 3: 5 BIG BOX JUMPS

11162017

In WOD by CrossFit Admin / November 15, 2017 / 0 Comments

GIRLS GONE RX GIRLS: WE WILL HAVE A PRACTICE SESSION FROM 7 AM-9AM SATURDAY 11/18

 

THANKSGIVING SCHEDULE
THURSDAY 11/23: CLOSED
FRIDAY 11/24: 10 AM GROUP WOD
SATURDAY 11/25: 10 AM GROUP WOD
SUNDAY 11/26: CLOSED, NO MOBILITY

  1. STRICT PRESS 5X10
  2. 5X2 MINH HS WALKING
  3. 5X80’ FARMERS CARRY

 

FOR TIME

 

ROW 1500 M

30 PUSH PRESSES 115/85

30 FS 115/85

 

11152017

In WOD by CrossFit Admin / November 14, 2017 / 0 Comments

 

GIRLS GONE RX GIRLS: WE WILL HAVE A PRACTICE SESSION FROM 7 AM-9AM SATURDAY 11/18

THANKSGIVING SCHEDULE
THURSDAY 11/23: CLOSED
FRIDAY 11/24: 10 AM GROUP WOD
SATURDAY 11/25: 10 AM GROUP WOD
SUNDAY 11/26: CLOSED, NO MOBILITY

3 POSITION C/J@70%; EVERY 2 MIN X 8 (FLOOR,KNEE, HIP, JERK)

4 ROUNDS

RUN 1 LOOP AROUND BUILDING (300 M)
15 RING DIPS
15 DEADLIFTS 225/155

11142017

In WOD by CrossFit Admin / November 13, 2017 / 0 Comments

 

GIRLS GONE RX GIRLS: WE WILL HAVE A PRACTICE SESSION FROM 7 AM-9AM SATURDAY 11/18

THANKSGIVING SCHEDULE

THURSDAY 11/23: CLOSED

FRIDAY 11/24: 10 AM GROUP WOD

SATURDAY 11/25: 10 AM GROUP WOD

SUNDAY 11/26: CLOSED, NO MOBILITY
BS 10@65%
8@70%
6@75%
5@80%
AMAP@70%

FOR TIME

50 T2B
40 WB 20/14
30 POWER CLEANS 135/95
20 BURPEE OVER BAR
10 OHS 135/95

11132017

In WOD by CrossFit Admin / November 12, 2017 / 0 Comments

 
GIRLS GONE RX GIRLS: WE WILL HAVE A PRACTICE SESSION FROM 7 AM-9AM SATURDAY 11/18

THANKSGIVING SCHEDULE
THURSDAY 11/23: CLOSED
FRIDAY 11/24: 10 AM GROUP WOD
SATURDAY 11/25: 10 AM GROUP WOD

3 POSITION SNATCH @ 70% (FLOOR, KNEE, HIP); EVERY 90 SEC X 10

12 MIN AMRAP

8 L KB THRUSTERS 53/35
8 R KB THRUSTERS 53/35
8 L KB SWING
8 R KB SWING

11102017

In WOD by CrossFit Admin / November 9, 2017 / 0 Comments

 

DL 5X5@70%; LAST SET FOR AMAP

25 MIN AMRAP

400 M RUN
3 MUPS OR 6 C2B PULL UPS OR 12 PULL UPS
10 POWER SNATCHES 115/85

11092017

In WOD by CrossFit Admin / November 8, 2017 / 0 Comments

 

JOIN US TONIGHT FOR GIRLS HAPPY HOUR @ LIBATIONS AND COMPANY @ 530 PM

A) STRICT PRESS 5X10
B) 5X2MIN HANDSTAND WALKING
C) 5X 80 FT FARMERS CARRY HWP

EMOM X 12

6 DB KB FS HWP
6 RING DIPS
10 SEC L SIT

11082017

In WOD by CrossFit Admin / November 7, 2017 / 0 Comments

 

JOIN US THIS THURSDAY FOR GIRLS HAPPY HOUR @ LIBATIONS AND COMPANY @ 530 PM

3 POSITION CLEAN+JERK (FLOOR, KNEE, HIP, JERK) EVERY 90 SEC X 10 @ 65%

10 MIN AMRAP

10 R OH ALTERNATING KB LUNGES 53/35
10 L OH ALTERNATING KB LUNGES 53/35
10 R KB PUSH PRESSES 53/35
10 L KB PUSH PRESSES 53/35

11072017

In WOD by CrossFit Admin / November 6, 2017 / 0 Comments

 

JOIN US THIS THURSDAY FOR GIRLS HAPPY HOUR @ LIBATIONS AND COMPANY @ 530 PM

BS 10@60%
8@65%
8@70%
6@75%
AMAP@65%

3 ROUNDS
3 MIN ON, 1 MIN OFF

8 PULL UPS
6 BOX JUMPS 24/20
4 POWER CLEANS 155/105

11062017

In WOD by CrossFit Admin / November 5, 2017 / 0 Comments

 

JOIN US THIS THURSDAY FOR GIRLS HAPPY HOUR @ LIBATIONS AND COMPANY @ 530 PM

3 POSITION SNATCH @ 65% (FLOOR, KNEE, HIP) EVERY 75 SEC X 10

7 ROUNDS

10 THRUSTERS 45/35
10 LATERAL BURPEE OVER BAR