Friday, June 22nd WOD


WOD:  EMOM 20

-Minute 1:  10 Supine bar ring rows

-Minute 2:  20 UB Wall balls 20/14-lb, 10/9’ target

-Minute 3 and 4:  400m run

 

Rx+ should use a 30/20-lb ball.

Sub 15 UB Wall balls for Int and 15 (in sets) for Beg

Sub 300m run for Int and Beg

Thursday, June 21st WOD


WOD: AMRAP 15

-250m row

-15 Push ups

-20 Toes to bar

Intermediate and beginner athletes can discuss a more appropriate rep number for the push up portion.  Sub hanging knees or ab mat sit ups.

 

Post:  ROMWOD

Wednesday, June 20th WOD


WOD:  For time

-100 DU’s

-50 Alternating single-leg squats

-25 Sumo deadlift high pulls

-100 DU’s

 

Rx 135/95

Int 115/80

Beg 95/65

Wednesday, June 6th WOD


WOD:  For time

“The Valley”

300m row

Perform 10 Burpees over the rower

200m row

Perform 8 Burpees over the rower

100m row

Perform 6 Burpees over the rower

100m row

Perform 6 Burpees over the rower

200m row

Perform 8 Burpees over the rower

300m row

Finish with 10  Burpees over the rower

Saturday, May 19th


Barbell Club @ 8am | CrossFit Kids @ 9:15am | Team WOD 9:15am

Team WOD:

“Ode to Regionals 2018”

WOD:  Teams of 2 will share

-50 DB Push press 50/35-lbs

-50 GHD Sit ups (sub Ab mat sit ups)

-50 DB Box step overs 50/35-lbs

-500m row

Break the reps up as desired.  Must stay within the chipper format.  One works, one rests.