WOD 2-1-21

 EMOM x 10- 2 DL + 2 HPCL

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8 min AMRAP-

10 DL (115/75)

5 S2OH

15 box jumps (24/20)

WOD 1-29-21

 Tabata-

Mtn. Climber 

HRPU

Hang DB SN

DBall carry (25' trips)

WOD 1-28-21

 10 rds- 

:30 AAB sprint

1-2 min rest 

WOD 1-27-21

 EMOM x 6- 7 strict pull-up

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7 min AMRAP-

5 DL (185/135)

7 pull-up

9 WB (30/20) 

WOD 1-26-21

 EMOM x 18-

1- 15/12 cal row

2- 12 burpees 

3- 40 DU 

WOD 1-25-21

 EMOM x 10- 1 CL + 2 FSq

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21-15-9

Thruster (95/65)

SDLHP 

*modify high pull w/ KB if needed 

CrossFit preschool is SO much fun! 

WOD 1-22-21

 750 m row

Straight into- 5 rds-

12 pull-ups 

14 KBS (53/35)

16 sit-ups 

WOD 1-21-21

 6 sets- 1- Pause FSq + 2 - 1 1/4 FSq

------------------------------------------------

A- Step-up 3 x 8 (each)

B- Band good morning 3 x 20-30

C- Plank with shoulder tap 3 x 20-30

WOD 1-20-21

 EMOM x 10- 1 HPSN + 1 OHS

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8 min AMRAP-

8 HPSN (75/55)

32 DU 

WOD 1-19-21

 4 sets-

Each set is:

4 rds of-

4 DL (275/185)

5 on and over box jumps 

*rest 1:00 after each (set) of 4 rds 

WOD 1-18-21

 EMOM x 8- 2 cluster

---------------------------------

"Joe"

8 rds-

100 m run 

16 WB (20/14)

*3 burpees EMOM 

For those who may not know, Joe is coach Holly's 
brother. 18 years ago, on 1/16/03, he was involved
in a car accident that left him in a semi coma state. 
The workout is challenging, but a great reminder of why we do what we do... because
we are healthy and ABLE.  

WOD 1-15-21

 Partner WOD-

5 rds each -

P1- 7 PCL (155/105)

      7 FSq 

      14 HRPU

P2- holds farmer carry (70/53)

WOD 1-13-21

 4 rds-

1:00 on/:30 off

Row

Bike

Ski

WOD 1-13-21

 Press 5-5-3-2-2

-------------------------

6 min AMRAP-

10 DB Hpcl + jerk 

30 DU

First (winter) kids camp for ages 6-12 is this Saturday!

WOD 1-12-21

 Every 3:00 x 5 rds-

8 burpee pull-up

10 box jump (30/24)

12 R.KBS (70/53)

WOD 1-11-21

 EMOM x 10- 1 CL + 1 FSq 

---------------------------------------

3 rds- 

30 WB

10 T2B

WOD 1-8-21

 14 min AMRAP-

8 T2B

10 DB SN

12 box jump 

WOD 1-7-21

 Sumo DL 5-5-3-3-2-2

------------------------------

A- 3 x 15 good morning 

B- 3 x 8 (each) Step up

C- 3 x max hanging L-sit

WOD 1-6-21

 Press 7-7-5-5-3

------------------------

4 rds- 

10 HSPU 

15 SDLHP 

Welcome back, Becca! And congratulations 
on that sweet baby girl. 

WOD 1-5-21

 3 x 5:00 AMRAP 

7 pull-ups 

7 burpee

21 DU 

WOD 1-4-21

 EMOM x 10- 1 PCL + 1 HPCL + 1 Jerk 

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5 rds- 

5 PCL (155/105)

15 WB 

Kids camp dates are set!
$5 each child at the door