Workout of the Day: Friday, 24-January-2020 Free 1st Time Tryout for Friends Saturday’s 8:30am Deadlift (warm-up and practice) * Choose a moderate weight that allows you to complete at least sets of 3-5 during the workout Metcon (Time) "Crash Test" … Read More
CrossFit WOD, January 23, 2020
Workout of the Day: Thursday, 23-January-2020 Free 1st Time Tryout for Friends Saturday’s 8:30am Shoulder Press (warm up and figure out your WOD weights) Metcon (Weight) "Ab-sured" On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 16/12 Calorie Assault Bike/Ski … Read More
CrossFit WOD, January 22, 2020
Workout of the Day: Wednesday, 22-January-2020 Free 1st Time Tryout for Friends Saturday’s 8:30am Skill Work Overhead Mobility and Pull-up progressions Metcon (Time) "Opening Day" 21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)
CrossFit WOD, January 21, 2020
Workout of the Day: Tuesday, 21-January-2020 Metcon (5 Rounds for reps) "Tri Sprint Intervals" 5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike/Ski Erg AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds. *your score will be the … Read More
CrossFit WOD, January 20, 2020
Workout of the Day: Monday, 20-January-2020 Back Squat (Heavy Set of 3) Metcon (Time) "Dumbledore" For Time: 50/35 Calorie Assault Bike/Ski Erg 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 50 Single Dumbbell Goblet Squats (50/35) 30 Single Arm … Read More
CrossFit WOD, January 18, 2020
Workout of the Day: Saturday, 18-January-2020 Free 1st Time Tryout for Friends Saturday’s 8:30am Metcon (AMRAP – Rounds and Reps) "Partner Lethal Weapon" AMRAP 30: alternating movements w/partner 1 Round of "The Chief" 200 Meter Run together 2 Rounds of … Read More
CrossFit WOD, January 17, 2020
Workout of the Day: Friday, 17-January-2020 Free 1st Time Tryout for Friends Saturday’s 8:30am Skill Work Power Snatch Metcon (Time) "Blue Steel" 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Assault Bike/Ski … Read More
CrossFit WOD, January 16, 2020
Workout of the Day: Thursday, 16-January-2020 Free 1st Time Tryout for Friends Saturday’s 8:30am Skill Work HSPU and progressions Deadlift (2x 10 slow DL) Build to a lighter weight Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups