WOD

Monday 180528

"Murph" Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile *You can wear a 20#(14#) weight vest **Partition the pull-ups, push-ups,...

Sunday 180527

5 Rounds for max reps: 1 Minute row, calories 1 Minute DB snatch, 40#(25#) 1 Minute box jump over, 24"(20") Rest 1 minute Post scores...

Thursday 180524

5 Rounds for time: 20 Wall ball shots, 20#(14#), 10'(9') 10 Hang power cleans, 155#(105#) Post times to comments and BTWB   Starting CrossFit: Dealing With Obstacles...

Monday 180521

Back Squat 5-4-3-2-1-2-3-4-5 Post loads to comments and BTWB Folks, next Monday (May 28th) is Memorial Day. We will have and abbreviated schedule: 7:30am- WOD 9am- WOD 10am-11:30am- open...

Sunday 180520

In teams of 2, as many rounds and reps as possible in 20 minutes of: 10 Box jump overs, 24"(20") 15 Russian kettlebell swing,...

Thursday 180517

Every minute on the minute, alternatimg x 20: Minute 1- Push press, 115#(75#) Minute 2- Dumbbell bear crawl, 35#(20#), every 5' = 5 reps...

Monday 180514

As many rounds and reps as possible in 45 minutes of: Run 400 meters 3 Rope climbs Run 400 meters 15 Clapping push-ups Post rounds...

Sunday 180513

On a 4 minute clock x 4 rounds: 15(12) Calories on assault bike 10 Sandbag clean & jerk 10 Burpees over sandbag *Score is...

Friday 180511

Every 3 minutes x 7 rounds: 1 Push press Post results comments or BTWB We are going heavy overhead today!  To make sure we end up in...

Thursday 180510

For time: 21-15-9 Deadlift, 315#(205#) Box jump, 30"(24") Post times to comments and BTWB "The hips serve as the primary generator of force in the majority...