WOD “31 Heroes” Teams of 2. AMRAP in 31 Minutes: 8 Thrusters 155/105, 6 Rope climbs 15′, 11 Box jumps 30/24. One athlete works the amrap and the other completes a 400 meter sandbag run 45/25. Then they switch. Click HERE for past results. On August 6, 2011, a tragedy shook the military community and Americans everywhere. … Read more
WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to choose two movements that they want to work on or do. Attention: Two big announcements! First, on Saturday, September 8, at 9 a.m., we will be doing our swimming wod at Black Ridge Reservoir (weather permitting) with breakfast to … Read more
WOD “The Ghost” 6 Rounds for rep: 1 Minute Row For Calories, 1 Minute Burpees, 1 Minute Double Unders, 1 Minute Rest. Tuesday Night Musings by Coach Manny. Reflection & Appreciation I would like to ask each person who is reading this to take a moment to reflect on everything that you have and the … Read more
WOD AMRAP In 12 Minutes: 2 Ring Dips, 2 Hang Cleans 135/95, 4 Ring Dips, 4 Hang Cleans 135/95, 6 Ring Dips, 6 Hang Cleans 135/95, Continue pattern until time is up.
WOD 5 Rounds for time: 16 Dumbbell Snatches 50/35, 20 Med Ball Cleans 20/14. Attention: Congratulations to Jessica May who ran her first half marathon successfully today and to Kim Wilson who did another triathlon as well! It makes us happy seeing you guys and gals out there using your fitness (and is in line … Read more
WOD Teams of 2: For time: 4 Rounds of, 12 Synchronized Chest to Bar Pull-ups, 600 Meter Row, Into 4 Rounds of, 12 Synchronized Deadlifts 225/155, 40/30 Calories Bike. 24 Minute cap! Attention: No Powerlifting Class at 8:00 a.m.
WOD GFF For time: 150′ Bear Crawl, 30 Handstand Push-ups, 30 Box Jumps 30/24, 20 Handstand Push-ups, 20 Box Jumps 30/24, 10 Handstand Push-ups, 10 Box Jumps 30/24, 150′ Bear Crawl. Attention: No Powerlifting Class on Saturday.
WOD AMRAP in 15 Minutes: Max Unbroken Power Cleans 135/95, 200 Meter Run, 1 Rope Climb. Score is number of power cleans. Remember to wear your long socks or pants! Attention: There will be no Powerlifting class this Saturday.
WOD 12 Minute EMOM: Odd Minutes- 12 Toes to Bar & 30 Double-Unders, Even Minutes- 10 Bar Facing Burpees. 10 Seconds Rest Each Minute. Tuesday Night Musings by Coach Kyle. Get outside of the Box. I feel like a lot of people who start CrossFit end up getting consumed by it – which isn’t necessarily … Read more
WOD 5 Rounds for Reps: 1 1/2 Bodyweight Back Squats, Banded Kettlebell Swings 53/35. Attention: Ben is coaching the Snatch at the Olympic Lifting Class!