• 20MAR, 2023
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    CrossFit – Tue, Mar 21

    CrossFit – Tue, Mar 21 Metcon (AMRAP – Reps) EMOM 10:Odd: 10 Strict Pull-upsEven: 10 Box Jumps 30/24″ (Fullhip extension on top of box). *Stay consistent throughout the pull-ups. Aim for one more rep than last week. Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Power Snatches 95/65OH Barbell Lunges25 Ft. Handstand Walk (1 Rep) L1: Scale the

  • 19MAR, 2023
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    CrossFit – Mon, Mar 20

    CrossFit – Mon, Mar 20 Metcon (AMRAP – Rounds and Reps) 5 Rounds – 20min Cap 250m Row 21 DB Thrusthers 2×50/35 10 GHD Situps Metcon (AMRAP – Rounds and Reps) 4 Rounds – 14min Cap 200m Run 15 DB Clean and Jerks 2×50/35 10 Toes 2 Bar Metcon (AMRAP – Rounds and Reps) 3

  • 17MAR, 2023
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    CrossFit – Sat, Mar 18

    CrossFit – Sat, Mar 18 Saturday Community WOD (AMRAP – Reps) 8min AMRAP 12/10 Cal Row 10 Burpees over Rower 200m Run -rest 2:00- 8min AMRAP 12 Wall Ball Shots 20/14 12 Box Jump Overs 24/20 12 Pullups -rest 2:00- 3min AMRAP Max Effort Clean and Jerk 95/65 *Score is total reps; row counts 1

  • 16MAR, 2023
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    CrossFit – Fri, Mar 17

    CrossFit – Fri, Mar 17 Jordan (Time) For Time: 100 KBS 24/16 kg 100 Sit-ups 100 Air Squats 100 Push-ups

  • 15MAR, 2023
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    CrossFit – Thu, Mar 16

    CrossFit – Thu, Mar 16 Metcon (AMRAP – Reps) EMOM 10:Odd: 2 Wall WalksEven: 10 Strict Pull-ups 2 Wall Walks=30 sec. Handstand Hold *Be consistent throughout the strict PU.Try to aim for one more rep per roundfrom what you achieved last week. Metcon (Time) For Time: Buy-In: 25 Power Snatches 95/6521-15-9-15-21Echo Bike CalsToes to Bar

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