Month: April 2019

WOD for 5.1.19 Workout Of The Day Deadlift (5 x 3 @ 80% of 1RM) Metcon (Time) 4 Rounds For Time 15 Thrusters (95/65 lbs) 35 Sit-Ups 400m Run -20 Minute Cap-

WOD for 4.30.19 Workout Of The Day Metcon (Time) 3 Rounds Of Eva For Time 1 Round = 800m Run 30 KB Swings (70/53 lbs) 30 Pull-Ups

WOD for 4.29.19 Warm-up Warm-up 30/20 Cal Bike Table Top Press x 10 Inch Worms with 2 Scap Push-Ups x 10 Feet Together Knee Together Squats x 10 Broad Jumps x 10 Workout Of The Day Shoulder Press (5 x 3 @ 80%) Metcon (Time) 27-21-15-9 Cal. Assault Bike Burpee Box Jump Overs (24/20) 20 …

CrossFit WOD, April 29, 2019 Read More »

Team WOD Metcon (Time) In teams of 2: 60/40 cal Bike 30 Plate G20 (45/25) 60/40 cal Bike 30 Burpee to a plate 60/40 cal Bike 30 manmakers (40/25) 60/40 cal Bike 30 Burpee to a plate 60/40 cal Bike 30 Plate G2O 60/40 cal bike

Wod for 4.26 Front Squat (Weight) Metcon (Time) 5 RFT: 25 Wall Balls (20/14) 25 Box Jumps (24/20) 20 Min Cap

WOD for 4.25.19 Warm-up Warm-up Row 500m Pigeon Pose x 2 Minutes Each Leg Prehab 3 Rounds 10 Side Hip Ups 10 Tuck Ups From Support on Rings Workout Of The Day Metcon (Time) For Time 500m Row 10 Bar Muscle-Ups 500m Row 10 Bar Muscle-Ups 500m Row 10 Bar Muscle-Ups 500m Row Sub for …

CrossFit WOD, April 25, 2019 Read More »

4.24.19 Warm-up Warm-up Bear Crawl 50′ run back to start Inchworm 50′ run back to start Lunge 50′ run back to start Big Cat Crawl 50′ run back to start Workout Of The Day Deadlift (5 x5 @ 77.5%) Metcon (Time) In teams of 2 Ski 6k for time. alternate every 200m.

WOD for 4.23.19 Warm-up Warm-up 10 Min ALT EMOM E: Front Plank with Hip Extension O: 10 x Bird Dog Rows Workout Of The Day Metcon (AMRAP – Reps) 6 Rounds In 2 Minutes Complete 200m Run With Remaining Time Max Rep Toes To Bar rest 1 min b/t Rounds. Score is total number of …

CrossFit WOD, April 23, 2019 Read More »

WOD for 4.22.19 Today’s Coaches Johnny – 5:30. 6:30, 8 Grant – 9:30 Phil – 11:30, All PM Warm-up Warm-up Bike .7 miles 10x Pass Throughs Dislocates Lat Stretch Samson Lunge Prone Raise with PVC Scap Push-Ups Scap Pull-Ups Burpees Workout Of The Day Shoulder Press (5 x 5 @ 77.5%) Metcon (AMRAP – Reps) …

CrossFit WOD, April 22, 2019 Read More »

04/20/2019 Metcon (Time) 3 Rounds For Time 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 30 Back Squats (75/55) 40 Minute Time Cap!!