WOD GFF Bike 30/20 Calorie buy in: 2 Rounds for time, 20 Deadlifts 225/155, 20 Chest to bar, 300 Foot bear crawl cash out. Attention: First, for those of you on the Challenge, this weekend is the half-way mark and you are all doing great! Keep it up! Second, some of you may have noticed … Read more
WOD “Filthy Fifty” 50 Box jumps 24/20,50 Jumping pull-ups,50 Kettlebell swings 35,50 Walking lunges,50 Knees to elbows,50 Push press 45/35,50 Hip extensions,50 Wall balls 20/14,50 Burpees,50 Double-unders. Click HERE for past results.
WOD For time: 500 Meter Row, 30 Squat cleans 115/75. The Crossfit Open starts on February 23rd and it runs for 5 consecutive weeks. A workout is released each week and we run it every Friday. It’s a lot of fun and for competitors who sign up, we do a Friday Night Lights! There is … Read more
WOD Tabata: Dumbbell push press 45/35, Burpee box jumps 24/20, Double-unders, Slam balls 25/20.
WOD AMRAP in 12 Minutes: 21 Wallballs 20/14, 15 Snatches 75/55, 9 Toes to bar. Mobility Wod Monday! Do you know the difference between flexibility and mobility? Click HERE for a short video explanation. It may save your shoulders or knees! Attention: We are happy to announce River Gray arrived on Saturday! He is healthy … Read more
WOD Teams of 3: AMRAP in 25 minutes: 100 Calorie row, 50 Clean & jerks 95/65, 100 Calorie row, 50 Clean & jerks 135/95, 100 Calorie row, 50 Clean & jerks 165/115, 100 Calorie row, Max clean & jerks 185/135. Attention: Remember for those of you doing the Challenge, your logs need to be in … Read more
WOD GFF AMRAP in 20 Minutes of: 10 Lunges with plate overhead 45/35, 8 burpees onto plate, 10 Lunges with plate overhead 45/35, 8 chest-to-bar pull-ups.
WOD In Teams of 2 complete three rounds of: 3 Minutes max cals assault bike. Rest 2 minutes between rounds. 3 Minutes max 10 Meter sprints. Rest 2 minutes between rounds. Attention: We just got in another order of Vitamin D at the box, which is much needed this time of year with the cold/flu … Read more
WOD AMRAP in 12 Minutes: 10 Power cleans 205/145, 15 Handstand push-ups. Attention: As we are heading into days 10 – 13 of the Challenge and the routine is setting in, or the newness is gone, make sure you hold the course! They say it takes 21 days to set a habit so keep going … Read more
WOD 5 Rounds for reps: 1 Minute row for calories, 1 Minute wall balls 20/14, 1 Minute burpees. 1 Minute rest.