W.O.D.

09302016 WOD

Front Squat 4×4 @ 70% Every 5 minutes x 4 15 Overhead squats 95/65 Scale 85/55 Comp 115/75 30 Floor wipers *total 400 meter run *scale back to achieve in under 5 minutes*”

09272016 WOD

Jerk 1 rep 10 minute EMOM @ 70% 12 minute clock. Complete: 100-75-50-25 Double unders 12-10-8-6 HSPU With remaining time AMRAP: 10 push-ups 10 hollow rocks *double the reps for singles to count as Rx. *

09262016 WOD

Back Squat 4×4 @ 70% 3 rounds For time. 20 minutes to complete. Scale accordingly. 20 Pullups comp C2B 800 meter Run comp 1000 20 wall balls

09212016 WOD

Cleans 12 minute EMOM 1 rep @ 90% 4 Rounds for time 10 pullups + toes to bars (1 Pullup + 1 Toes to bar = 1 rep) *must alternate 10 Burpees 200 meter run

09202016 WOD

Jerks 12 minute EMOM 1 rep @ 90% 12 minutes to complete 800 meter run Comp is 1000 * 4 minutes or under target * 30 Clean and Jerks Rx is 95/65 Scale is 85/55 Comp is 115/75 * 4 minutes or under target * 50 cal row or bike. Comp is 65 * 4 …

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09172016 WOD

A. 6 minute EMOM 1. Calorie bike 2. Slam balls 3. Calorie row Rest 3 minutes B. 6 minute AMRAP 30 Double unders or 60 singles 10 Weigthed burpess 10 situps Rest 3 minutes C. 1000 meter run D. Tabata 9 rounds: alternate hollow rocks, russian twists and plank holds  

09162016 WOD

Warm-up WOD 3 rounds 10 front squats 45/35 10 toes to bar 10 Pushups Strength E2MOM FS 5×2 @90% 11 minute AMRAP 100 meter Med ball run 10 wall balls :30 L-sit hold *must accumulate :30 *scale as needed. can plank hold on elbows TGIF weekend finisher *optional* 21-15-9 Box jumps Burpees

09152016 WOD & Info

We have a fun event lined up for the community coming up Saturday October 15th!  Triple Threat Endurance is a great challenge for anyone.  No Crossfit experience required to participate.  The link to sign up is below. For more info you can find the event on our Facebook page! There will be sweat. There will …

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