Friday December 1st

By | November 30th, 2017|Member Spotlight, WOD|

Member Spotlight: Ashley Eith How did you hear about crossfit?  I heard about CrossFit a few years ago while I was away at college, but [...]

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Thursday November 30th

By | November 30th, 2017|WOD|

  WOD: A.: Metcon (AMRAP - Reps) 10 min EMOM: E: AMRAP strict Pronated Pull up in :30 O: :30 FLR on Rings* * scale [...]

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Wednesday November 29th

By | November 30th, 2017|WOD|

WOD: A. Bench Press (Work to a tough set of 3 in 10-15 min ) Keeping a strict 30X0 tempo B. 5 sets: 2 min [...]

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Tuesday November 28th

By | November 30th, 2017|WOD|

WOD: Dirty Thirty (Time) 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar [...]

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Monday November 27th

By | November 30th, 2017|WOD|

WOD: A. Thruster (3 Reps OTM for 10 min ) Add per minute so last set is challenging B.  8 Sets for reps: :20 Thruster [...]

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Saturday November 25th

By | November 30th, 2017|WOD|

WOD: In Teams of 2: 20 min AMRAP: 10 Sandbag ground to overhead 50/35 10 ALT Lunges with sandbag 20/15 cal Airbike * alternate rounds [...]

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Friday November 24th

By | November 30th, 2017|WOD|

  WOD: A. Power Clean . Below Knee Hang Squat Clean . Push Jerk (1.2.2, work to a challenging set in 15 min) B. 3 [...]

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Thursday November 23rd

By | November 30th, 2017|WOD|

WOD: Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a [...]

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Wednesday November 22nd

By | November 30th, 2017|WOD|

WOD: A. Bench Press (3 reps x 5 sets) Build per set so you get 3 challenging sets of 3 B. In Teams of 2: [...]

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Tuesday November 21st

By | November 30th, 2017|WOD|

WOD: 15 Min AMRAP: 30 Double unders 15 Power Clean 115/75 30 Double unders 15 toes to bar * Keep moving at a steady pace, [...]

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