Month: December 2019

CrossFit WOD, December 30, 2019

WOD for 12.30.19 Workout Of The Day Overhead Squat (10 Minutes to Find 5RM) Metcon (Time) 3 Rounds For Time 65 Double Unders 400m Run 10 Hang Power Snatch (135/85 lbs)

CrossFit WOD, December 27, 2019

WOD for 12.27.19 “The Judge” (AMRAP – Reps) 5 Rounds of: In 5 Minutes complete 400 Meter Row 21 Wall Ball Shots 20/14 12 Deadlifts 225/155 with remaining time AMRAP Burpee Box Jumps 24" *Rest 2 minutes after each round Score for Total Burpee Box Jumps

CrossFit WOD, December 26, 2019

WOD for 12.2.619 Reminder: Today we only have classes at 8:30, 9:30 & 10:30 AM Metcon (Time) Blackjack Of KB Swings (53/35 lbs) Push-Ups –20 Minute Cap– A blackjack is 21 reps of 2 movements. So today you are doing 20 KB Swings and one push-up. Then 19 KB Swings and 2 Push-Ups…etc

CrossFit WOD, December 25, 2019

CHRISTMAS WOD Hi, We are CLOSED today. Enjoy the holiday with your family. If you are a psycho and need a workout this is a good one: Run for 30 Minutes, every 5 minutes stop and do 20 Burpees.

CrossFit WOD, December 24, 2019

WOD for 12.24.19 We only have AM Classes today. Please be don’t show up at 4, 5 or 6 PM. Metcon (Time) For Time: 50-40-30-20-10 Cal Bike Abmat Sit-Ups Double Unders

CrossFit WOD, December 21, 2019

12/21/2019 Metcon (Time) Christmas has come yearly and Santa has been good to you… He is giving you everything you want for Christmas! Coach Phil and the Following gifts: For Time: 5 Rounds of: 5 ManMakers 55/35 500M Row You Are Welcome!!