WOD EMOM for 20 Minutes: Min 1: 20/18 Calorie row, Min 2: 30 Sit-ups, Min 3: Max double-unders, Min 4: Rest. Attention: First, we hope everyone had an excellent Memorial Day weekend and for all 33 of you that came in and did “Murph” today at the 9 a.m. Wod, great job on showing your respect … Read more
WOD “Murph” 1 Mile run, 100 Pull-ups, 200 Push-ups, 300 Air squats, 1 Mile run, With a 20 lb vest. Click Here for a preview of the movie Murph The Protector. Attention: First, with Memorial day tomorrow, this is where we remember the men and women in the US armed forces who gave their lives … Read more
WOD “Fight Gone Bad” Wall balls 20/14, Sumo Deadlift high-pulls 75/55, Box jumps 20, Push press 75/55, Max Calorie row. It is 3 rounds for reps with a 1 min break between rounds. Click HERE for previous results. Attention: Remember, no 6:30 p.m. wod, regular Saturday classes, and then on Monday only 1 wod at 9:00 … Read more
WOD Teams of 3 to 4: 8 Minute AMRAP: Max reps 50 meter sled pull 45/90, 1 Minute rest, 3 Minute AMRAP: 50 Yard sprints, 1 Minute rest, 8 Minute AMRAP: Max reps 50 meter sled pull 45/90. One athlete works at a time. Teams can switch off on the sled whenever they choose. The … Read more
WOD 12 Minute AMRAP: 2 Rope climbs, 6 Power cleans 205/145, 9 Box jumps 30/24. Attention: Remember no 6:30 p.m. Wod on Friday and on Monday, we are going to do just 1 Wod at 9 a.m.!
WOD 3 Rounds for time: 600 Meter run, 20 Handstand push-ups, 30 Hip extensions. Attention: First, Ben will be coaching the Snatch at the Olympic Lifting Class. Second, due to the long weekend there will be no Friday night 6:30 p.m. wod and then on Monday, there will only be 1 or 2 morning Wods … Read more
WOD 12 Minute AMRAP: 10 Burpees over ball, 15 Med ball cleans 20/14. Mobility Wod Monday! Fixing the squat and the active frog! Click HERE to give it a try!
WOD GFF For time: 40 Deadlifts 135/95, 40 Toes to bar, 30 Power cleans 135/95, 30 Toes to bar, 20 Snatches 135/95, 20 Toes to bar, 10 Thrusters 135/95, 10 Toes to bar. Attention: On June 25, 2016, CrossFit 1976 is having a Throwdown – it’s an Individual Competition with a Male & Female RX, … Read more
