Posted on

October 31, 2018

Happy Halloween! If you missed the costume WOD on Saturday feel free to wear one today:)

Warmup:
3rds
1:00 Deadbug
8 Strict Pullups
12 BB Good Mornings (Build)
4 Speed Deadlifts

Strength: DeadLift
Level 1: 1 x 5 (+10)
Level 2: Heavy 5
*Compare to 9.28.18*

WOD:
“BaseLine”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
*Compare to 6.16.18*

 

Posted on

December 27, 2016

I hope everybody had a nice Christmas and was able to enjoy time with family and friends.  One more week until the New Year so let’s enjoy the last few days of 2016 and be ready to hit the ground running for 2017!

CrossFit:

Warmup:
Roxanne
Then
3rds
10 Banded Pullaparts
10 True Pushups

Strength:
Bench Press
Level 1: 3RM
Level 2: 1RM
This is a test, go get a PR!

Tester:
“Baseline”
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

BodyFit 067

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders
10 Ring Rows
5 Box Jumps (30/24)

WOD:
5min AMRAP
5 HSPU
15 Air Squats
Rest 4min
5min AMRAP
15 Box Jumps (24/20)
15 Pullups
Rest 4min
For Time
100 Ball Slams
200 Double Unders
*10min cap