Wod Blog

WOD “Lynne” 5 Rounds for reps: Body weight bench press, Strict Pull-ups.

WOD For time: 3 Rounds of: 20 Burpees, 20 Thrusters 75/55, Rest 3 minutes. 3 Rounds of: 15 Burpees,75/55, 15 Thrusters , Rest 3 minutes. 3 Rounds of: 10 Burpees, 10 Thrusters 75/55, 20 Minute time cap.

WOD 4 Rounds for time: 400 Meter run, 25 Kettlebell swings 70/53. If you are worried about being cold – dress warm:) Attention:  We are past the halfway point of the Challenge and you guys are doing great!! The biggest results come in the 4th week to the end so hang in there!!! Also, truly … Read more

WOD 12 Minute AMRAP: 1 legless rope climb, 5 Handstand push-ups, 15 Air squats. Remember to wear long socks or pants!! Almost 5 Ingredient Pizza Spaghetti Pie Print So here is the recipe for the almost 5 ingredient pizza (minus the pizza part:)).  Remember no cheese, and if you use sausage try to get clean/compliant … Read more

WOD “13.4” 7 Minute AMRAP: 3 Clean and jerk 135/95, 3 Toes to bar. Reps increase by 3 each round. Attention:  We will be having a 6:30 pm Wod on Friday again if anyone wants to sign-up! Also parents, please sign your kids up for the Kids CrossFit classes.  We want to get that sign-up … Read more

WOD Dead lift ladder: 0-3min 4 reps @ 75%, 3-6min 3 reps @80%, 6-9min 2 reps @85%, 9-12min 1 rep @90%.  

WOD 7 Rounds for time: 100 Meter sprint, 7 Strict pull-ups.

WOD 20 Minute AMRAP: 20 Double unders, 10 Burpees over the bar, 5 Front squats 205/135.

WOD For time: 21-18-15-12-9-6-3 reps of, Sumo deadlift high pull 75/55, Push press 75/55.  

WOD In teams of two, 14 minute AMRAP: 5 Kettlebell swings 53/35, 7 Lateral jumps over pvc 24/20, 1 Hang clean 135/95. Every round add an additional hang clean. Score is total number of hang cleans. Attention: For the Challenge, remember your logs are due tomorrow.  Weekends are the hardest so make sure you prep … Read more