2/12/2019

By |2019-02-11T12:15:59+00:00February 11th, 2019|Latest WOD|

"Barbara" 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats -Rest precisely three minutes between rounds. ^Compare to 6/13/18 **This [...]

2/11/2019

By |2019-02-10T15:25:55+00:00February 10th, 2019|Latest WOD|

Strength Front squat 10-10-10 Workout 9 min AMRAP 20 DB snatches - 50/35 15 Box jumps (24/20) **Switching up the squat focused day from back [...]

2/10/2019

By |2019-02-09T19:25:01+00:00February 9th, 2019|Latest WOD|

"Nate" AMRAP 20min 2 Muscle-ups 4 Handstand Push-ups 8 KB Swings (70/53) **Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations [...]

2/9/2019

By |2019-02-08T19:18:49+00:00February 8th, 2019|Latest WOD|

Strength Push press Heavy 1 Workout 12 min AMRAP 200m run 5 Dips 7 Push press - 75/55 9 Thrusters - 75/55 **I hope you're [...]

2/8/2019

By |2019-02-07T17:46:14+00:00February 7th, 2019|Latest WOD|

Strength DEADLIFT -- heavy single Find the most weight that you can pick up AND SET DOWN UNDER CONTROL -- NOT DROPPING. We'll do some [...]

2/7/2019

By |2019-02-06T10:49:46+00:00February 6th, 2019|Latest WOD|

Workout CrossFit Open WOD 11.5 20 minutes AMRAP 5 Power cleans (145/100) 10 Toes to bar 15 Wall balls (20/14) **Open prep time! Repeat from [...]

2/6/2019

By |2019-02-05T21:15:35+00:00February 5th, 2019|Latest WOD|

Strength Front squats Heavy 3 Workout 6 RFT 2 Turkish Get-ups - 53/35 (1/1) 12 Sit ups (no GHD scale) ^12 min cap **Hopefully your [...]

2/5/2019

By |2019-02-04T18:54:21+00:00February 4th, 2019|Latest WOD|

Workout 24 min AMRAP 500m Row 7 Man Makers - 45/30 20 sec dball hold - 100/60 **Heckuva way to start the week -- knocking [...]

2/4/2019

By |2019-02-03T18:02:29+00:00February 3rd, 2019|Latest WOD|

Strength 1 Power Clean + Hang Power Clean 2-2-1-1-1 Strength 2 Glute bridges 3 x 10 Optional Accessory/Cashout Work 3 x 10 - 15 Heavy [...]

2/3/2019

By |2019-02-02T20:02:58+00:00February 2nd, 2019|Latest WOD|

**NO 5:15 CLASS OR YOGA. THE HERO WOD CAN BE PERFORMED DURING OPEN GYM FROM 9-11AM** "Klepto" 4 RFT 27 Box jumps (24/20) 20 [...]

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