Kaelee Clifford’s athlete spotlight WOD Monday Sept. 22, 2014 Metcon (Time) Sprint WOD Couplet 4 Rounds 10 WBs 20/14 5 Burpess 3 mins Rest 3 Rounds 10 KB Swings 53/35 30 DUs Metcon (Time) FT: 30-20-10 back squats 135/95 TTB situps My CrossFit journey began almost one year ago. I had been a high school…
Tommy ‘Iloa spotlight WOD Metcon (Weight) Skillz and Drillz E90sec 6 mins 1 German PC 1 SqCl Do complex without setting the bar down or releasing grip German PC – 5 sec hold at 3/4 squat, 5 count down, 5 count at bottom of squat, 5 sec return from rack pos to ground Metcon (Time)…
Athlete Spotlight: Emily Wilson’s WOD We will be spotlighting athletes every couple of weeks and programming the WOD around their crossfit favs. We are sure proud to know you and train with you Emily Wilson. See her spotlight below!Metcon for Time:50-40-30-20-10 Power Clean 95/65 Sit Ups Double Unders 3 X 1 SinglesFrom Emily: “I have…
For TIME: Run 400 M 20 KB Swings 53/35 10 Burpees 5 Pullups Run 800 M 40 KB Swings 20 Burpees 10 Pullups Run 400 M 20 KB Swings 10 Burpees 5 Pullups Run 800 MCorey’s Spotlight: WE THINK YOU ARE GREAT COREY!! Thanks for being a positive influence to all of us at CrossFit…
5 RFT 20 Deadlifts 165/115 15 Situps 10 Power Cleans 165/115 15 Situps I spent the better half of 7 years with numerous health issues that kept me in an “I can’t” frame of mind. My husband would bug me to just come to Josh’s garage, and when it opened the box. I would…
Main – CrossFit View Public Whiteboard Metcon (Time) Metcon (Time) Sprint WOD 400 m Run 50 WBs Metcon (AMRAP – Reps) 20 minute amrap 25 pull-ups 25 thrusters 25 TTB 25 power cleans 25 OHS 25 KB swing 25 KB goblet squat 25 KB SDHP RX 95/65 & 53/44
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 400 m Run 50 WBs Metcon (No Measure) E20S for 10 mins (30 reps) 1 SqClChoose a med/light weight to practice with. Probably btwn 95-135 for men and 65-95 for women. Metcon (Weight) E3M for 18 mins (6 sets) 6 FS w/2 sec pause…