WOD
Sunday 201129
WOD-
For time:
50 Cal Ski Erg
20 Sandbag Over Shoulder
50 Cal bike
200m Overhead Plate Carry 45#(35#)
50 Cal Row
20 Box Jumps 36"(30")
Saturday 201128
Regular Saturday schedule today.
WOD-
3 rounds for time of:
Run 800m
5 Power Cleans 185#(125#)
10 KB Deadlifts Left 70#(53#)
10 KB Deadlifts Right 70#(53#)
15 GHD sit-ups
SPRINT-
In teams of...
Friday 201127
Limited schedule again today. Sign up in MBO to reserve your spot in one of the classes.
WOD-
For time: 3-6-9-12-15-12-9-6-3
Wall Balls 20#(14#) 10'9'
Pull-ups
Burpees
Thursday 201126
Happy Thanksgiving!
Make sure you sign up for class via MBO.
WOD-
As many rounds and reps as possible in 15 minutes of:
10 Hang Power Snatch...
Wednesday 201125
WOD-
5 Rounds each for time of:
10 Deadlift 1.5x bodyweight
200m run w/20#(14#) Ball
*200 will be out the back door and in the front door so...
Tuesday 201124
WOD-
IWT: 3 x 2 minute rounds with 2 min rest between of:
20 Thrusters 75#(55#)
As many reps as possible with time remaining of bar muscle...
Monday 201123
WOD-
40 Min row for max meters
Every 5 min get up and do:
10 AbMat Sit-ups
10 Burpees over the rower
10 AbMat Sit-ups
SPRINT-
5...
Sunday 201122
WOD-
As many rounds as possible in 14:00 of:
4 DB Squat Snatch R
4 DB Squat Snatch L
10 Ring Push-ups
40 Double Unders
Saturday 201121
On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.
Brown...
Friday 201120
WOD-
For Quality:
50 controlled Turkish get ups,
then...
Max effort 2000 meter row
FOCUS ON MOVING WELL
THROUGH THE TGU's and
don't worry about the weight.
Row time is...