W.O.D.

170623 Friday 

Health  A. Four sets of: Good Mornings x 6 reps @ 3011 Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0 Rest 30 seconds Banded [...]

170622 Thursday 

Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet  Health and Fitness    A. Four sets of: A1. Single Arm DB Chest Press x [...]

170615 Thursday 

Spring Fling workout 4 With a partner... “Nancy’s Assault”5 rounds for time: 0.5miles Assault bike 15 Overhead Squats (135/95) (95/65) Time cap 12mins Reps may be split as desired. 0.5 [...]

170614 Wednesday 

Spring Fling V111 workout #3 With a partner.. 3a) “Freaky Fran” For time: 21-15-9 Synchro single DB shoulder to shoulder “Thrusters” (50/35) (35/25) T2B (while P2 hangs) Time cap 4 [...]

170613 Tuesday 

Spring Fling Workout 2 Warm up- coaches choice   “Heavy Chested Helen” 3 rounds for time: 400m Run  21 KB Swings (70/55) (55/35) 12 C2B Pullups (Scaled – Pullups)

170612 Monday 

Spring Fling V111 workout 1 Warm up- coaches choice “Rowing Kelly” 30 minute partner WOD (for reps): 500m Row  30 Wall Ball (30/20) (20/14) 30 Box Jumps (24/20) (RX – jumping [...]

170611 Sunday 

Health: A. Three sets of: A1. Romanian Deadlift x 6-8 reps @ 3011, Rest 60 seconds A2. Turkish Get-Ups x 2 reps each arm, Rest 60 seconds A3. Double-Under Practice x [...]