WOD AMRAP in 5 Minutes: 15 Wall balls 30/20, 15 Burpee box jump overs. 3 Minutes rest! AMRAP in 4 Minutes: 10 Wall balls 30/20, 10 Burpee box jump overs. 2 Minutes rest! AMRAP in 3 Minutes: 5 Wall balls 30/20, 5 Burpee box jumps. Attention: If you haven’t turned your log in on the … Read more
WOD AMRAP in 12 Minutes: 5 Deadlifts 315/205, 3 Bar muscle-ups weighted 6/10. Attention: Preston will be coaching the Deadlift at the 8:00 a.m. Powerlifting class.
WOD For max reps at each station: Tabata dumbbell shoulder presses, Tabata weighted jumping lunges, Tabata ring dips, Tabata weighted walking lunges, Tabata dumbbell push presses. Men: 35-lb. dumbbells Women: 25-lb. dumbbells The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. … Read more
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.
