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WOD For time: 30-25-20-15-10 calories on the rower, 50-40-30-20-10 reps of double-unders. Then the Ab Pyramid: 15 Ghd Sit-ups, 20 Toes to bar, 25 Sit-ups, 30 V-ups, and back down. Attention: The Whole30 talk is at 7:30 p.m. after the 6:30 p.m. Wod on Thursday. Julia will be there to take measurements and before pictures … Read more
WOD “31 Heroes” In teams of two 31 Minute AMRAP: Partner A Amraps, 8 Thrusters 155/105, 6 Rope climbs, 11 Box jumps 30/24, Partner B runs 400 meters with a sand bag 45/25. The 31Heroes WOD, and The 31Heroes Project, was born out of the tragedy of August 6, 2011 when a Chinook helicopter was … Read more
WOD Deadlift 5-5-5-5-5. Attention: First, on Wednesday we will be doing the 31 Heroes Wod all day at the box. It is a partner wod so either link up with a partner beforehand or just come to class and we will get you one as normal! Second, we personally (ie. Alecio and I) are going … Read more
WOD 3 Rounds for time: 10 Muscle-ups, 20 Sumo deadlift high pulls 95/65. Mobility WOD Monday! Proper setup for the Sumo deadlift high pull.
WOD 8 Minute AMRAP:3 Hang snatch 115/75,3 Toes-to-bar,6 Hang snatch 115/75,6 Toes-to-bar,9 Hang snatch 115/75,9 Toes-to-bar12 Hang snatch 115/75,12 Toes-to-bar15 Hang snatch 115/75,15 Toes-to-bar. Keep adding 3 reps until time expires.
WOD 15 Minute AMRAP: 10 Deadlifts 185/125, 10 Bar facing burpees, 10 Box Jumps 24/20.
WOD For time: 1000 Meter row, 100 Double Unders, 1 Mile run. Attention: We want to get a group together (or several groups) for the Ragnar trail relay race in Zion the weekend of May 13th-14th of 2016. The race entry fee is $140 per person and there is 8 people on a team. We … Read more
WOD 10 Rounds for time: 10 Right arm Russian Kettlebell swings 53/35, 10 Left arm Russian Kettlebell swings 53/35, 100 Meter sprint Attention: Congrats to Torrey as the Winner of the CrossFit Games Board!! Mobility Wod Monday.Eliminate Energy Leaks During Kettlebell Swings!
