Tags » Wods

23 April

Skill:

15minEMOM

“GOAT”

WOD:

15mi Ascending AMRAP

3x, 6x, 9x, …

Hang Cluster 115/75

Burpee BJ

Push Up

WODs

LAST FRIDAY'S CROSSFIT WOD

Last Thursday we flew to Oahu for the long weekend.  We ate a bunch of good (but oh so bad for you) food on Thursday night with our cousins and then we hit the sack.  429 more words

WOD

"Annie" Wednesday, 4/23/14



The new t-shirts look awesome.

Warm Up:
200 meter run
2 Rounds:
20 Walking Windmills
10 Kettlebell Swings
10 Air Squats
10 Spidey Stretch
5 Dive Bombers… 31 more words

WODs

Wednesday 4-22-14

Warm up
Run 200
20 GHD EXT & Sit ups
PVC/band stretch
10 wall squats

WOD 4 rft
10 ring dips
15 OHS 95/65
Run 400

WODS

C and J and NANCY!!!!

10 min to find 1RM clean and jerk

Nancy – yup it should be nice enough to run outside!  We are still figuring out the best 400 me run route, but for now we will do the west building as detailed below. 26 more words

WODS

Wednesday WOD

EMOTM for 12 min
5 Burpees
1 Hang Squat Clean + 1 Press

Run 1 mile

Compare to May 31/13

WOD's

4.23.14 - WOD

Athlete: Garrett Merryman

Wednesday

CrossFit:

Warm-up: 3 RFQ of:

50 Single Unders
25 Double Unders
25′ Forward Duck Walk
25′ Backwards Duck Walk… 165 more words

WODs