Category Archives: WOD

8/16/18

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY August “COOL” Board ***Make some goals for yourself for August – V – 145# Split Jerk – Jess F. – 160# Split Jerk – Leann – 133 Consecutive Double Unders – Angie M. – … Continue reading

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8/15/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD As Many Rounds As Possible in 10 Minutes of: 10 DBell Snatches, Alternating Arms (70/50) (55/35) (40/25) (30/15) (20/10) 20 Strict Sit-Ups, can use anchors (Ab-Mat Sit-Ups) 40′ Handstand Walk (20 HS Marches) (30 … Continue reading

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8/14/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD “Kelly” 5 Rounds For Time of: 400m Run (or 400m Row) 30 Box Jumps (24/20) (20/12) (12/8) 30 WallBalls (20/14) (14/10) (10/6) *Scale back to 3 rounds or 5 rounds of 200-15-15 if needed … Continue reading

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8/13/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD “CrossFit Total” Work up to a 1 Rep Max on All 3 Lift: Back Squat Strict Shoulder Press Deadlift *Please share the racks *If you are not comfortable dumping weight off your back please … Continue reading

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8/10/18

*RESERVE YOUR SPOT TODAY’S CLASS. ***Open Gym Sunday 10-11 AM*** Black/Blue/Grey WOD “Grace” For Time: 30 Clean & Jerks (135/95) (95/65) (65/45) (45/35) August “COOL” Board ***Make some goals for yourself for August – V – 145# Split Jerk – Jess F. … Continue reading

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8/9/17

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY August “COOL” Board ***Make some goals for yourself for August – V – 145# Split Jerk – Jess F. – 160# Split Jerk – Leann – 133 Consecutive Double Unders – Angie M. – … Continue reading

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8/7/18

*RESERVE YOUR SPOT TODAY’S CLASS. Every 2 Minutes Complete 3 Push Jerks for 6 Sets *Please share the racks Then…… Black/Blue/Grey WOD 3 Rounds For Time of: 20 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises) 20 Weighted Push Ups, Plate on Back … Continue reading

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8/6/18

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute Complete 1 Squat Clean for 11 Sets Then…… Black/Blue/Grey WOD For Time: 50/35 Calorie Row 40 KB Swings (53/35) (35/26) (26/18) 30 Box Jumps (24/20) (20/12) (12/8) 20 Squat Cleans (135/85) (95/65) … Continue reading

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