DT
WOD “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF...
Read more30 Minutes
WOD AMRAP in 30 min – Team WOD 5 Burpees 15 Squats w/MB 5 Pull-Ups While teammate #1 is working, #2 is holding their MB overhead. Once #1 starts their round #2 must hold MB even if #1 takes a break! Held position is arms straight. If #2 bends...
Read moreSnatch N Jump
Pre-WOD Take 15 minutes to work on a 2 rep max for the snatch WOD AMRAP for 10 min of: 15 snatches 75/55 30 DUs Post WOD Josh’s delight
Read moreWeighted OH-Lunge
Pre-WOD Strict press 3 x 3 WOD 50 weighted over head lunges 45/35 40 pull-ups 30 thrusters 95/65 20 Burpees 10 squat cleans 95/65 Post-WOD To be determined
Read moreOpen WOD 12.5
**** Because of the large snow accumulation, there will only be classes at 7,8 and 9 today.Sorry for any inconvenience this may cause but normal hours will resume on Saturday. Pre-WOD Deadlifts 4 x 5 WOD 7 min Fran ladder 3-6-9-12-15-18…...
Read moreGirls Of Crossfit Revisited-Day 4
.****** No Afternoon Classes Due To Inclement Weather!!!!! Pre-WOD EMOM for 10 minutes do: 1 power snatch + 3 OHS AHAP WOD “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Post-WOD Work on handstand holds and handstand...
Read moreThe Girls Of Crossfit Revisited-Day 3
Pre-WOD Strict press 4 x 5 Push press 3 x 3 WOD “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post-WOD To be determined
Read moreGirls Of Crossfit revisited – Day 2
Pre-WOD Power clean 5 x 3 High pull cleans 3 x 4 WOD “Elizabeth” 21-15-9 Reps For Time: Clean(135/95) Ring Dips Post-WOD ???
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