Power Hour 11/14/18

Posted on Posted in WOD

Back Squat 4×3 at 75% 1RM Rest as needed between sets. Power Punch 3 rounds of: double KBwaiter walk 80 feet ( length of rig is 40 feet one way ) double KB single leg deadlift x10 each leg single leg glute bridge * foot on plate x15 each leg

WOD Monday 11/12/18

Posted on Posted in WOD

REMINDER: There will only be an 11am crossfit class tomorrow in observance of the holiday. WOD: “Horton” Teams of 2: share reps however you like 9 rounds for time of: 9 Bar Muscle-ups (Scale = burpee pull up and partner can assist) 11 Clean & Jerks, 155/105 lbs Buddy Carry, 50 yd Share the work […]

WOD Thursday 11/8/18

Posted on Posted in WOD

Lift: 3RM Sumo Deadlift WOD: “Lung Butter” **Teams of 3 Tag team!! Tag in and out every movement- one person works then tags the next person to do the next movement.. keep rollin’ Complete as many rounds as possible in 20 mins of: 7 Kettlebell Swings, 70/53 lbs Shuttle Sprint, 150 ft 7/5 Assault Bike […]

WOD Wednesday 11/7/18

Posted on Posted in WOD

“Slap Happy” AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95) 4 Burpee […]