Saturday June 2nd
WOD: 20 min AMRAP(with a partner): 60 pistols 40 cal row 20 Power cleans 115/85 **Scale pistol w/ box step up that puts hip below [...]
WOD: 20 min AMRAP(with a partner): 60 pistols 40 cal row 20 Power cleans 115/85 **Scale pistol w/ box step up that puts hip below [...]
Member Spotlight: Penny Ferrall How did you hear about crossfit? My son Colin started first. He kept telling me how much he loved it and [...]
WOD: 15 min EMOM: 1st: 8 RDL 2nd: 8 standing Arnold press 3rd: rest * heaviest sets added together = score Metcon (Time) For time: [...]
WOD: Metcon (6 Rounds for time) Every 5 mins x 6 sets 200m run 10 push jerks 135/95 15 KB swings 32/24kg *scaled/ masters 115/75, [...]
WOD: A. Close Grip Bench Press (Work to a tough set of 5 ) B. 10 legless rope climb for time *RX+= Legless **RX=W/ Legs [...]
WOD: In teams of 2 20 min AMRAP: 20 burpees 20 wall ball 20/14 to 10/9ft 20 sit ups * partition however you would like, [...]
WOD: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, [...]
WOD: A: Hang Power Snatch (Work to a tough single in 15 min) B. 2 rounds for time: 50 cal row 40 burpee box jump24/20" [...]
WOD: Complete one every 90 seconds for 3 sets each:( should take 18 min total) 1st: Single Leg RDL 10 reps Right Leg 2nd: Single [...]
WOD: (6 Rounds for time) Start a round every 5 minutes for 30 minutes ( 6 sets): 10 Box Jump 15 toes to bar 20 [...]