WOD Do Work For 25 Minutes: 400 Meter Sled Pull 25/15, 400 Meter Ski, 50/35 Calories bike, 100 Double-Unders. Athletes should move at a conversational pace the entire workout. Attention: There will be no 8 a.m. Powerlifting Class this Saturday.
WOD Grace 30 clean and jerks for time OR Isabel 30 snatches for time Men: 135 lb. Women: 95 lb. Athlete should pick a weight that they can do 3 sets of either workout! Click HERE for past results!
WOD For Reps Of GHD Sit-ups. 7 – 2-minute rounds of: 20-cal. row Max rep GHD sit-ups. There is no rest between rounds. Attention: Okay Helo peeps – if you came in to a wod today, you most likely heard a coach talking about what the focus at the box is going to be for … Read more
WOD Candy 5 rounds for time of: 20 pull-ups, 40 push-ups, 60 squats, OR Maggie 5 rounds for time of: 20 handstand push-ups, 40 pull-ups, 60 single-leg squats, alternating legs. 20 Minute cap! Mainsite week! We will follow CrossFit.com programming all week long. Attention: If you are doing the Challenge we are 3 weeks in, or … Read more
WOD GFF Teams of 2: AMRAP in 30 Minutes 20/16 Calorie row, 40′ Dumbbell lunges 50/35. 20 Right and 20 Left. One partner works the other rest. Attention: Remember to get in your logs as it’s coming up and try not to wait until the end of the week!
WOD AMRAP in 15 Minutes: 10 Chest to bar pull-ups, 20 Dumbbell snatches 50/35, 30 Double unders.
WOD For Time: 12-16-20 Squat cleans 135/95, Burpee box jump-overs 24/20. 13 Minute cap. Attention: Ben is coaching the Clean & Jerk at the Olympic Lifting Class at 7:30 p.m.!
WOD Death by 10 Meters: Run 10 meters on the first minute, Run 20 meters on the second minute, Run 30 meters on the third minute, Run 40 meters on the forth minute…, Continue until the meters can not be completed. Click HERE for past scores.
WOD For time: 40 wall balls – 20/14 4 rope climbs 30 wall balls 3 rope climbs 20 wall balls 2 rope climbs 10 wall balls 1 rope climb. 14 minute time cap. Attention: Remember no Powerlifting class at 8:00 a.m.
