150407
Main – CrossFit View Public Whiteboard Back Squat (5×3@75%) looking for 5 sets at 75% of 1RM in 15 minutes Metcon (AMRAP – Rounds) emotm for 12 minutes even 3 DL @75% odd 5 strict HSPU modify HSPU with 20 sec wall hold
150406
Main – CrossFit Tonya Foster Spotlight WOD I first started Crossfit when we made the move to Hurricane, November 2013. Crossfit for me is more than just working out to feel and look better. I love the people that I have met and have become such good friends with. Crossfit made the move to a…
Easter WOD
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) 4 Rounds For Time 15 Cleans 10 Push Press 5 OHS 20 Back-rack walking lunges 3 Rope Climbs (Rx+) (95/65) Rx+ In addition to rope climbs, athlete must go through Cleans, Push Press, OHS, and Walking Lunges without letting go of the bar or setting…
150403
Main – CrossFit View Public Whiteboard Handstand Walk spend 7 minutes practicing and record furthest distance walked. Metcon (AMRAP – Reps) In 3 minutes complete 200 meter run max effort burpees (25lb plate) In 3 minutes complete 200 meter run max effort power snatches 95/65 In 3 minutes complete 200 meter run max effort HSPU…
150402
Main – CrossFit coaches spend 15 minutes on mobility View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 12 wall balls 20/14 24 alternating lunges 8 burpee box jumps 20 inch only E2M throughout stop where you are and perform 10 dead lifts 135/95dead lift reps do NOT count toward total reps.
150401
Main – CrossFit 1000 Burpees in April challenge starts the 1st. Sign up at the gym. We will draw some prizes for a few finishers. View Public Whiteboard Annie (Time) 50-40-30-20-10 Double-unders Sit-ups3×1 singles. Metcon (AMRAP – Reps) 4 rounds for max reps 1 minute pull-ups 1 minute burpees 1 minute rest