Thursday, January 17, 2019

WOD 1-18-19

1 PSN every :30 x 10:00
-----------------------------------
21-15-9
HPSN (75/55)
box jump (24/20)



Tuesday, January 15, 2019

WOD 1-16-19

Lurong Challenge WOD #1
9 min AMRAP-
8 bar facing burpee
7 cleans (135/95)
6 FR lunges
5 S2OH

Monday, January 14, 2019

WOD 1-15-19

EMOM x 20-
1- max strict pull-up
2- 12/10 cal AAB
3- 15 dbl KBS
4- 45 DU

Sunday, January 13, 2019

WOD 1-14-19

"Joe"
8 rds-
100 m run
16 WB(20/14)
*3 burpees EMOM

Joe is Coach Holly's brother.  This Wednesday marks the 16 year 
anniversary of the tragic car accident that left
him in a semi coma.  Give it your all on this one...
because YOU CAN.  Some can not.  

Thursday, January 10, 2019

WOD 1-11-19

15 min- Skill work
--------------------------
"Jackie"
1,000 m row
50 thrusters (45/35)
30 pull-ups

Saturday is our last day of the CrossFit Kids winter session.
Stay tuned for a spring time mini camp announcement!

Wednesday, January 9, 2019

WOD 1-10-19

For completion and quality-
10-9-8-7-6... 1
DB row
T2B
Single leg DL
*30 sec Dball hold btw each rd.