WOD

646 WOD 11-04-17 CrossFit Class 3 Rounds for Time: 800 Meter Run 10 Front Squats 175/115lbs Rest 2 Minutes EVENTS:   FITTEST of 646 CO-ED... Read More

646 WOD 11-03-17 CrossFit Class For Time: 70 Push ups 60 Calorie Row 50 Ring Dips 40 KB Swings 32/24kg 30 Strict HSPU 20 Knees... Read More

646 WOD 11-02-17 Endurance For Distance: Run for 15 Minutes Rest 5 Minutes Row for 15 Minutes BADASS CLASS Ring Muscle Up Practice EVENTS:  ... Read More

646 WOD 11-01-17 CrossFit Class 10 Minutes to work to a heavy double of: Hang Snatch 16 Minute AMRAP 10 DB Snatches 70/50 50 Foot... Read More

646 WOD 10-31-17 CrossFit Class Bench Press 5 sets of 5 reps @75-80% In Teams of 2 perform AMRAP of: 5 Rounds 60 seconds of... Read More

646 WOD 10-30-17 CrossFit Class Rest 45 Seconds between exercises for 4 Rounds SL RDL 6 (3011) 15 Calorie Row For Time: 14-12-10 Bar Muscle... Read More

646 WOD 10-28-17 CrossFit Class “Helen Meets Grace” Helen 3 Rounds: 400 Meter Run 21 KB swings 24/20 12 Pull Ups Then Grace 30 Clean... Read More

646 WOD 10-27-17 CrossFit Class AOTM for 4 sets 4 Turkish Get Ups (2 per arm) 50 Foot Handstand Walk or 45 second hs hold... Read More

646 WOD 10-26-17 Endurance Alternate every 10 Minutes Run Bike Row Ski Badass Class Pull Ups (butterfly, Kipping, Bar Muscle Ups) EVENTS:   Olympic weightlifting’s... Read More

646 WOD 10-25-17 CrossFit Class Back Squat 5,4,3,2,1 up to 90% (not for Comp team) AMRAP in 12 Minutes of: 200 Foot DB Walking Lunges... Read More