Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 30 WBs 10 Burpee-Pullups Metcon (AMRAP – Reps) E90S for 18 min (6 sets each) Even – 45 sec AMRAP DL 315/215 Odd – 45 sec AMRAP Box Jump 30+/30no TNG DL. must drop each rep Elizabeth (Time) 21-15-9 Clean, 135# / 95#…
-Shelly- I have always been unhappy with my body even from when I was a little girl. I was always a larger build than other girls my age. I was never really fat throughout my life until I started having kids. Even though I exercised regularly I was unable to lose…
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 2RFT 15 KB SDLHP 53/44 20 Jumping Lunges 25 Sit-ups Back Squat (2-2-2-2-2) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
Main – CrossFit View Public Whiteboard Metcon (Weight) E2M for 12 minutes (6 rounds) bar complex of: 1 hang squat snatch 1 squat snatchTNG, add weight throughout the complex. Score is heaviest complex Metcon (AMRAP – Rounds and Reps) 14 minute ARRAP 3-6-9-12-15-18-21… box jumps 24/20 KB swings 53/44When scoring WOD it should look like…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Cash-In: 50 Burpees 800 Meter Run 50 OHS 95/65 400 Meter Run 75 FS 95/65 200 Meter Run 100 BS 95/65 Cash-out: 50 Burpees Burpees and Squats are shared with only one person working at a time. Running must be completed by both partners and…
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…