19
Nov
CrossFit WOD 11-20-15
Fitness Performance Bench Press (30X1) 8,8,8,8 Power Sn 75%/1×3 KB Lunge Pass 16,16,16,16 Power Clean from Hip and Jerk 65%/1×3 Plank or Chinese Plank 45... Read More
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WOD
17
Nov
CrossFit WOD 11-18-15
Fitness Performance Sumo Deadlift 5,4,3,2,1 (RPE 9/10) C&J 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1 Toes to Bar Progressions Clean Pull 115%/2×3 Front Squat... Read More
16
Nov
CrossFit WOD 11-17-15
Fitness Performance EMOM for 8 Minutes Power Clean blocks knee 75%/1, 80%/1 8 American Swings RDL Snatch Grip 90%/3×3 8 V-ups Every 3 Minutes for... Read More
15
Nov
CrossFit WOD 11-16-15
Fitness Performance Every 3 Minutes for 15 Minutes Snatch 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1, 85%/1×2 Front Press work to a 5RM over... Read More
12
Nov
CrossFit WOD 11-13-15
Fitness Performance Back Squat 5,5,5,5 (30X1) Snatch 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1×2 C&J 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1×2 “Nancy”... Read More
11
Nov
CrossFit WOD 11-12-15
Fitness Performance 10 Rounds for Time of: 3 Rounds For Time 10 American Swings 8 Deadlifts 75kg/50kg 10 Calorie Row 30 Seconds Rest Immediately followed... Read More
10
Nov
CrossFit WOD 11-11-15
HAPPY VETERANS DAY We’d like to say a special thank you to all of our members who have served or are currently serving in the... Read More
9
Nov
CrossFit WOD 11-10-15
Fitness Performance EMOM for 10 Minutes C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1 10 Thrusters 20/15k Clean Pull 110%/2×5 Then max Sit Ups... Read More