Month: December 2018

WOD for 1.1.18 Workout Of The Day 1k Row (Time) Max Effort 1k Row Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

WOD for 12.31.18 Workout Of The Day Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete …

CrossFit WOD, December 31, 2018 Read More »

12/29/2018 The Lyon (Time) 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Post time for each round to comments.

WOD for 12.28.18 Workout Of The Day Rahoi (AMRAP – Rounds and Reps) 12-Minute AMRAP of: 12 Box Jumps, 24" 6 Thrusters, 95# 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006

WOD for 12.27.18 Workout Of The Day Marston (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 405-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees

WOD for 12.26.18 We only have classes at 8:30, 9:30 & 10:30 AM Today Workout Of The Day Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squats In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004

We Are Closed Today We are closed today

WOD for 12.24.18 Reminder we only have classes at 8:30 am, 9:30 am & 10:30 am This years 12 days of Christmas is the same as last years. Look at December 20, 2017 to compare results. Metcon (AMRAP – Reps) "Merry Christmas Ya Filthy Animals Rx" (workout performed like the 12 days of Christmas song) …

CrossFit WOD, December 24, 2018 Read More »

WOD for 12.22.18 Workout Of The Day Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24" Kettlebell Swings, 53# In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 Jsut did this a month ago! Try and beat those old times.

WOD for 12.21.18 Workout Of The Day Ryan (Time) Five rounds for time: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach. In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.