Monday, August 29, 2016

WOD 8-30-16

5 rds-
400 m run
10 PCL (135/95)

Congratulations to Christi Risk, our August member of the month!
You have been dedicated since day one (in 2011) and have brought so
much positive energy and so many smiles through the doors
with you.  We wish you all the best as you head to your
new CrossFit home in a few weeks.  We hope they treat you well! :)


WOD 8-29-16

F.Sq 1-1-1-1-1
---------------------
15-12-9-12-15
F.Sq (115/75)
P. Jerk


Thursday, August 25, 2016

WOD 8-26-16

5 rds-
*Every 2:00-
1- 100 m run + 10 burpees
2- 100 m run + 12 WB




WOD 8-25-16

Split Jerk 3-3-2-2-1-1
-------------------------------
A) DB Press 3 x 10
B) BB Row 3 x 10


Tuesday, August 23, 2016

WOD 8-24-16

Skill- OHS
-------------------
12 min AMRAP-
10 OHS
10 T2B


Monday, August 22, 2016

WOD 8-23-16

4 rds-
100 m farmers walk (70/53)
100 m KB carry
20 jumping lunges


Sunday, August 21, 2016

WOD 8-22-16

F.Sq 4 x 3
-----------------
21-15-9
Thruster (95/65)
KBS (70/53)