WOD Friday 1/18/19

Posted on Posted in WOD

FUNDRAISER¬† ANNOUNCEMENT!!! Please Note that ALL CrossFit Classes Saturday January 19th with be cancelled!! CSA will be hosting the WOD for Jordan. Please join us for this cause. Check in starts at 8:30 am. We would like to start heats by 9 am. Suggested Donation is $20.00 WOD: “Sea Legs” 3 rounds for time of: […]

Thursday 1/17/19

Posted on Posted in WOD

Lift: Strict Press 5-3-1 (building) WOD: “Body Armor” Complete as many rounds as possible in 13 mins of: 10 Strict Toes-to-bars 10 Strict Press, 95/65 lbs Walking Lunge, 100 ft **Movement Substitutions Reduce Reps Toes as High as Possible Strict knee raises Toes to Kettlebell (KB is placed above your head on the floor) *KB […]

WOD Wednesday 1/16/19

Posted on Posted in WOD

“Frank The Tank” AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Endurance WOD 1/13/19

Posted on Posted in WOD

Teams of 3: For time: Row, 4000 m Assault Bike, 8 mi Relay Run (200m) Score is max meters run. One person works on row one person is at a rest station one person runs 200m ** Row moves to Run- Run moves to rest- rest moves to rower until 4k is reached then team […]

WOD Friday 1/11/19

Posted on Posted in WOD

“Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calories Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.