WOD Tabata: Calories assault bike, Toes to bar, Hip extensions 25/15. Tabata is 20 seconds of work followed by a 10 second break for 8 rounds. The picture today is the before and after of our stud coach Manny! Manny started CrossFit in 2014 at Helo and quickly adopted its core concepts that can transform … Read more
WOD For time: 800 Meter farmer’s carry 53/35, 400 Meter front rack carry 53/35, 200 Meter overhead carry 53/35. 25 Minute cap. CF Linchpin Wod. Preston will be doing bench in the power lifting class!
WOD For Time: 100 Burpees Over Dumbbells At the start of every minute do 6 dumbbell front squats 50/35 15 Minute Time Cap
WOD Grace For Time 30 Clean and Jerks 135/95 OR Isabel For Time 30 Snatches 135/95
WOD AMRAP in 15 Minutes: 150′ Partner carry each partner does 150, 20 Partner squats each partner does 10, 20/15 Calories bike each, 150′ Partner sled push each partner does 150. There will be a sandbag option! Brian H.’s B-Day Wod! Attention: Ragnar Runners – the trail run is still on at 6 a.m. – … Read more
WOD GFF 5 Rounds for time: 5 Handstand push-ups, 10 Power cleans 135/95, 15 Burpees, 20 Kettlebell swings 53/35, 25 Wall balls 20/14. 3 Minutes rest between rounds. 38 Minute time cap! Click HERE for old scores. Attention: If you are looking for a great event – the Southwest Regionals are May 18 – 20 … Read more
WOD EMOM X 20 Minutes: 5 Tall box jumps, 3 Position snatch. The box jump should be challenging. Snatch starts at the hips, knees and then floor. Must be unbroken and can be power or squat.
