Tuesday, May 22, 2018

Monday, May 21, 2018

WOD 5-22-18

EMOM x 16-
1- 4 F.Sq *HAP
2- 8 strict C2B
3- 16 sit-ups
4- 48 DU


Sunday, May 20, 2018

WOD 5-22-18

EMOM x 10- 1 SN + 1 HSN
---------------------------------------
2 x 4:00 AMRAP-
*1:00 rest btw
14 DB SN
10 lat over DB burpee

We will be doing our annual "Murph" WOD this
coming Saturday.  You can register and donate
online at www.themurphchallenge.com


Thursday, May 17, 2018

WOD 5-18-18

Partner WOD-
4 rds-
P1- 400 m run
P2- AMRAP of:
10 T2B
10 FR lunge

Wednesday, May 16, 2018

WOD 5-17-18

"The Other Total"
1RM F.Sq
1 RM Press
1 RM DL
*three attempts at each lift

Tuesday, May 15, 2018

WOD 5-16-18

EMOM x 8- 1 CL + 1 HCL + 1 Jerk
---------------------------------------------------
800 m run
then-
30 HPSN (75/55)
30 box jumps (24/20)


Monday, May 14, 2018

WOD 5-15-18

5 min- Max WB (20/14)
4 min- Max PCL (115/75)
3 min- Max DU
2 min- Max burpee
1 min- Max wall climb

Sunday, May 13, 2018

WOD 5-14-18

Bench Press-
15 min to find 1RM
7 min ladder-
3,3-6,6-9,9 etc...
thruster
pull-ups

WOD 5-11-18

A play on “The 7s”
7 rds-
7 HRPU
7 FSq
7 T2B
7 DL
7 burpees
7 KBs
7 pull-ups

Wednesday, May 9, 2018

Tuesday, May 8, 2018

WOD 5-9-18

"Prison Rules"
2 reps every :15 x 16 sets
*PSN
*Pcl + J
*Thruster
(95/65)

The CrossFit Kids Summer schedule has been posted.  Visit
our instagram or facebook page for details. Contact coach
Holly to get your kiddo signed up! Classes for ages 3-12



Monday, May 7, 2018

WOD 5-8-18

Skill work- MU/transitions
-------------------------------------
EMOM x 15-
1- 2 rope climb
2- 12 burpees
3- 16 jump lunges


Sunday, May 6, 2018

WOD 5-7-18

BSQ 3-2-2-1-1
———————
“Annie”
50-40-30-20-10
DU
Sit-up

Thursday, May 3, 2018

WOD 5-4-18

Partner WOD-
250 WB
P1- chip away at WB
P2- AAB cals
*share any way


Wednesday, May 2, 2018

WOD 5-3-18

Sumo DL 2-2-2-2-2
——————————
A- 3 x 10 Sumo DL
B- 3 x :45 plank hold
C- 3 x 30 banded good morning.

Tuesday, May 1, 2018

WOD 5-2-18

EMOM x 10- 1 PCL + 1 CL
-----------------------------------------
7 min AMRAP-
7 PCL (155/105)
11 pull-ups

We're learning to love (or tolerate) the bike.  Kerrie pushed with
everything she had last week (And there's John with a pretty
awesome photo bomb ;))