WOD
Monday 160912
For Time:
50 Box jump 24"(20")
25 Pull-ups
50 Kettlebell swings 53#(35#)
50 Walking Lunge steps (25 per leg)
50 Knees to elbows
50 Single arm dumbell push press 40#(25#)
50...
Saturday 160910
For time:
27-21-15-9
Calories on the rower
Power Snatch 95#(65#)
Post times to comments and BTWB
**Free introductory Nutrition Lecture will be Thursday September 15th @ 7pm.**
We will be...
Thursday 160908
For time:
1-2-3-4-5-5-4-3-2-1
Strict muscle ups
Strict deficit handstand push ups
*15 Minute time cap
Post times to comments and BTWB
Thursday September 15th Verve is hosting a Beginner Nutrition...
Wednesday 160907
3 Rounds for Max Calories:
10Deadlifts at 40 percent of 1 rep max
2 minutes max calories on rower
Rest 2 minutes between rounds
After the third round...
Monday 160905
In teams of two complete the following for time:
200 Wall Balls 20#(14#)*
*Every 50 reps team must run 400 meters with medball. Partners have to switch...
Saturday 160903
5 Rounds for reps, with a 2 minute running clock:
5 Muscle-ups
150' Shuttle sprint
Max effort push jerk, 155#(105#)
Rest 3 minutes
Post reps...
Thursday 160901
For time:
20 Kettlebell swing, 32kg(24kg)
30 Toes to bar
400m Run
Post times to comments and BTWB
CrossFit is just as good for the non-CrossFitter...
Wednesday 160830
For time:
50 Box jump, 24"(20")
25 Handstand push-ups
40 Box jump, 24"(20")
20 Handstand push-ups
30 Box jump, 24"(20")
15 Handstand push-ups
20 Box jump, 24"(20")
10 Handstand push-ups
10 Box jump,...
Monday 160829
Take 15 minutes to work up to a heavy push press
Then, every minute on the minute x 10:
:10 Handstand hold
3 Push press...
Saturday 160827
In teams of 2, complete as many rounds as possible in 15 minutes of:
7 Thrusters, 95#(65#)
7 Burpees over the bar
7 Pull-ups
*1 partner will complete...