licensed CrossFit affiliate since 2012
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WOD

10/22/18

Strength: Deadlift 3-3-3

Metcon:
3 Minutes of Max Cal Row
*Rest 60 seconds
3 Minutes Max Weighted Box Step Overs with DBs (50/35), 20" box for both men and women
*Rest 60 seconds
3 Minutes Max Thrusters (125/85)

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10/22/18

WOD

10/20/18

3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row

 

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10/20/18

WOD

10/19/18

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

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10/19/18

WOD

10/18/18

Skill: Max Distance Broad Jump 3 attempts

WOD: 15-12-9
Power Clean (155/105)
50 ft Sprints
Front Squats 
Pull Ups

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Donna says:
Thursday, October 18, 2018 - 06:20
Broad Jump - length to beat 6' 9 1/2" - Jon M.
Donna says:
Thursday, October 18, 2018 - 07:57
Broad Jump - John E. 8' 8 1/2" - big jump!
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10/18/18

WOD

10/17/18

Team of 2
5 rounds
30 Wall balls 20/14
6 Snatches (135/95)
30 Double unders
20 Sit ups
(AKA Karen, Isabel, and Annie)
*one person working at a time

 

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10/17/18

WOD

10/16/18

Every :90 sec for 7 rounds 
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts
*athletes choose deadlift and DB weight- should be the same for all rounds

For Time:
1 Mile Run

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Donna says:
Tuesday, October 16, 2018 - 09:40
Times to beat for today's run - Lisa C. - 6:57 and Bryan G. - 6:33. Catch them if you can!
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10/16/18

WOD

10/15/18

Strength:Front Squat 3-3-3

WOD: 4 Rounds:
1 Minute Toes to Bar
1 Minute Reverse Lunges
1 Minute Bent Over Row 45/35
1 Minute Box Jumps (24/20)
1 Minute Rest

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10/15/18

WOD

10/13/18

Accumulate 25 TGU

20 Min AMRAP team of 4
P1 - Rows max Cal
P2 - Max DB Thruster
P3 -Run 200 Meters *time keeper
P4 - Rests

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10/13/18

WOD

10/12/18

Strength: Back Squat 2-2-2

WOD: Team Series Workout #4
15min Cap
5 rounds for time of:
50 Double-unders
50-ft. single-arm Overhead lunge

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

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10/12/18

WOD

10/11/18

Strength: Bench Press 4X4

WOD: 15-12-9-6-3
Strict Ring Dips
Strict Pull Ups
*200 m Run after each round

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10/11/18

WOD

10/10/18

30 rounds for time
5 Box jump 24/20
4 Thruster 45/35
3 TTB

 

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10/10/18

WOD

10/09/18

Strengths: Deadlift 3X3

WOD: 4 Rounds
500m Row
50 Airsquats
5 Deadlifts 275/195

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10/09/18