WOD For time: 1000 Meter row, Into 3 rounds of: 20 Russian kettlebell swings 53/35, 30 Air squats. Attention: The CrossFit Open starts next week! It is a worldwide competition where you get to participate and be part of a very special competition for 5 weeks that we run at the Box! This year we … Read more
WOD Hero WOD “JT” 21-15-9, Hand stand push-ups, Ring dips, Push-ups. Petty Officer 1St Class Jeff Taylor Died In An Attempt To Rescue A 4 Man Seal Reconnaissance Team That Was Under Attack From Roughly 150 Enemy Fighters. Jeff Was Among The 16 Sailors And Soldiers Who Lost Their Lives When The Mh-47 Chinook Helicopter … Read more
WOD 12 Minutes: Establish 1 rep max split jerk. Then 3 rounds for time: 15 Wall balls 20/14, 50 Double unders, 15 Wall balls 20/14. Rest 2 minutes between rounds. 10 Min cap. Attention: Congratulations to all of the Challenge participants! We had the most people complete this Challenge than any other and the competition … Read more
WOD For time: 50 burpees over the bar. 40 deadlifts 155/105. 30 box jumps 24/20. 20 front squats 155/105. Attention: Congratulations on all 34 of you athletes who completed the Challenge! If you think you are in the top 3 for either the Beach Body or Weight Loss, please send us your pics by … Read more
WOD 10 Minute AMRAP: 3-6-9-12-15…Reps of, Power snatch 135/95, Toes to bar. Attention: Last day of the Challenge!! Remember to get your logs in to your coaches by midnight! Your last point is for your dinner. Coaches need to get point totals for logs to us by the afternoon on Saturday so it is critical … Read more
WOD For time: 50 Calorie assault bike, 75 Double-unders, 50 Wall balls, 75 Double-unders, 50 Calorie Row.
WOD 15 Minute AMRAP: 5 Heavy power cleans, 1 Rope climb, 5 Burpee box jumps 30/24, 1 Rope climb.
WOD 3 Rounds for time: 25 Thrusters 95/65, 25 Pull-ups. Rest 3 Minutes between rounds. CF Linchpin wod. Attention: Remember no Olympic Lifting Class at 7:30 p.m.:)
WOD 5 Rounds for distance: 5 Minute row, 5 Minute rest. Click here for previous scores. Attention: Last week of the Challenge! Logs are due this Friday, Feb. 12th by Midnight! Your last point in your log is Friday’s dinner! Julia will be at the box doing measurements/photos on Friday night at 6:30 p.m. and … Read more
