Saturday 9-10-16
WOD
Teams of 3 complete
1 Mile Run (as a team, cannot start movements till all 3 are back)
5 RFT – ( each person must complete 1 rep of each movement)
15 Burpee
25 Push Up
25 Sit Ups
25 t2b
25 Pull Ups
100 D/U
Similar Posts
Tuesday, 3-20-18
Byadmin
With a 38 Min Running Clock: 0:00-10:00 AMRAP 50 D/U 5 Burpee over Bar 5 Deadlifts 315/225 rest 4 min 14:00-24:00 AMRAP 15 Wall Balls 20/14 15 Power Snatch 75/55 24:00-28:00 rest 28:00-38:00 AMRAP 25 Air Squats 10 Hang Power Cleans 115/85 5 S2OH 115/85
Tuesday, 1-31-12
Byadmin
Strength/Skil – Shoulder Press 3 RM Partner “Fight Gone Bad!” In Teams of 2: “Team Fight Gone Bad” 3 Rounds for time of: 40 Wall Balls, 20/14 40 SDHPs, 75/55 40 Box Jumps, 20/18 40 Push Press, 75/55 40 Calorie Row
Saturday, 12-2-17
Byadmin
Kryptonite Catalog coming out next week. Christmas Party is Dec 16th. please sign up at the front desk. 40 RFT: 6 Pistols 4 DB Step Ups 45/30 1 Wall Climb
Monday, 9-5-11
Byadmin
Check out Saturdays photos. Please click on each photo for full size. We would to thank everyone who came down and particpated and supported the 31 HEROES WOD. The turn out was better than we had imagined. We hope everyone enjoyed themselves afterwards as well. If you are somewhat new to CrossFit the comradery and…
Tuesday, 8-21-18
Byadmin
Warm up 2 RDs 8 BB Snatch Grip Deadlifts 8 BB Hang Power Snatch 8 BB OHS 8 Burpee 5 min EMOM 3-position Power Snatch (High Hang, Above knee, Floor) start @ 40% 1 RM Power Snatch *use this as a primer for the next work* rest 2 min Every 1:30 for 9 min 1…
Wednesday, 11-6-19
Byadmin
Our very first WOD on our website 9 years ago Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent *BRING SHIN PROTECTION* Every 90 sec x 8 3 Sumo Deadlifts