WOD 5 Minutes: Teams of 3: Max sandbag over the shoulder, Rest 2 Minutes. 5 Minutes: Max 75′ sled pull, Rest 2 Minutes. 5 Minutes: Max calories on the bike. Attention: Preston is doing a special kind of squat tomorrow in the Powerlifting class – come check it out and make sure you sign in … Read more
WOD 3 Rounds for time: 400 Meter run, 20 Overhead squats 75/55. Attention: We hope everyone had fun at the Liftoff – there were lots of PRs tonight! Tomorrow, the competitors will be doing the Liftoff Wod during the 6:30 p.m. timeslot and there will be pizza, drinks, and also Daniel’s video that he put … Read more
WOD For time: 10 Toes to bar, 10 Burpees, 1 Rope climb, 15 Toes to bar, 15 Burpees, 2 Rope climbs, 20 toes to bar, 20 Burpees, 3 Rope climbs, 25 toes to bar, 25 burpees, 4 Rope climbs. 16 Minute cap. Remember to wear long socks or pants! Attention: No 6:30 p.m. Wod as … Read more
WOD Pause Dead lifts: 6-6-6-6-6. 3 x 10 Glute ham raise. Attention: It’s not to late to sign up for the Liftoff! There will also be pizza and drinks on Friday night. Even if you are not competing, feel free to come hang out on Thursday and Friday at 6:30 p.m. to cheer on your … Read more
WOD AMRAP in 4 Minutes: 18/15 Calories on the assault bike, 15 Handstand push-ups, 4 Minutes rest. AMRAP in 4 Minutes: 18/15 Calories on the rower, 15 Box jumps, 4 Minutes rest. AMRAP in 4 Minutes: 15 Handstand push-ups, 15 Box jumps.
WOD AMRAP in 20 Minutes: 1-2-3-4-5-6-7-8-9-10… Power snatch 155/105, 15 Wall balls 20/14 after each round of power snatch. Attention: First – there will be no 5:30 p.m. or 6:30 p.m. Wods for Halloween! Second, there will be no Kids’ class. Third, we will be doing the Crossfit Liftoff for those of you who register … Read more
WOD 3 Rounds for time: 400 Meter med ball run 20/14, 21 Russian kettlebell swings 70/53, 12 Med ball reverse burpees 20/14. Can you tell the Real Kris from the Halloween Kris:) Attention: Halloween Costume Wods! Come dressed up in some way or face a 100 burpee buy-in! There will be donuts and fun! Also, … Read more
WOD GFF AMRAP in 5 Minutes: 150 Double-unders buy in, 12 Thrusters 95/65, 12 Chest to bar pull-ups, 5 Minute rest. AMRAP in 5 Minutes: 100 Double-under buy in, 9 Thrusters 115/80, 12 Toes to bar, 5 Minute rest. AMRAP in 5 Minutes: 50 Double-under buy in, 6 Thrusters 135/95, 12 Pull-ups. Attention: Halloween Costume … Read more
WOD For 30 Minutes: Sand bag hold, Hip extension hold, Deadlift hold 275/185, Hollow hold, Banded marching. Athletes will spend max time at each station before moving to the next. Attention: Reminder of Halloween Costume Wods with Donuts on Saturday! The CrossFit Liftoff starts next week. We did it last year, where we did the … Read more
WOD With a 10 Minute clock: 800 Meter run, Max power cleans 225/155. Attention: This Saturday we will be doing our Halloween Costume Wods with Donuts! The workout will have a 100 burpee buy-in, which if you are wearing a costume you do not have to do:)