WOD
Saturday 180922
In teams of two, every 4 minutes x 7 rounds:
Run 400m together
21 Synchronized kettlebell swings/goblet squats, 24kg(16kg)
12 Pull-ups, each partner completes on their own
*For...
Thursday 180920
4 Rounds:
Row 1,000 meters
Rest 5 minutes
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Are the CrossFit Games getting you pumped up for competition? Grab a partner and...
Tuesday 180918
3 Rounds for time
10 Hang power snatch, 125#(85#)
15 Ring dips
20 Wall ball, 20#(14#) to 10'
400 Meter run
*15:00 Minute time cap
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Today's workout has...
Monday 180917
As many reps as possible in 12 minutes:
2 Overhead squats, 135#(95#)
2 Chest to bar pull-ups
4 Overhead squats, 135#(95#)
4 Chest to bar pull-ups
6 Overhead squats,...
Sunday 180916
5 Rounds on a 4 minute clock:
100' Farmer carry
100' Prowler push
100' Walking lunge
With remaining time, as many DB snatch as possible, 50#(35#)
Rest 1 minute...
Saturday 180915
Steve's Club Throwdown
In teams of 2, complete as many rounds and reps as possible in 12 minutes of:
60 Deadlifts, 155#(105#)
60 Burpees
60 Shoulder to overhead,...
Thursday 180913
5 Rounds for time:
12 Thrusters, 95#(65#)
8 Box jumps, 30"(24#)
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When Muscle-ups Taste Like Humble Pie
By Melody-Sara Feldman
It’s winter 2010.
Our gym...
Wednesday 190912
For time:
45 Handstand push-ups
45 Pull-ups
45 Ring dips
45 Pull-ups
45 Push-ups
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THANK YOU!
Time is the most valuable resource someone can give and...
Tuesday 180911
In teams of 3, complete the following for time:
2,563 Meter row
343 Burpees
71 Calorie assault bike
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Today is the 17th anniversary of the 9/11...
Monday 180910
Take 10:00 to find a heavy 5 rep overhead squat
Then, hang squat snatch:
3-3-3-3-3
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This Saturday, one WOD, one good cause.
Steve's...