Cf Total training
Wod 1.23.19 Back squat 8-8-8-8 Press 4-4-4-4 Deadlift 2-2-2-2 Score max load for each.
Mixed Nuts
Wod 1.22.19 Rotate 20 seconds at each station with 10 second rest until 8 rounds of each are completed L – sit kB swing 53/35... Read More
Squatting Annie
Wod January 21 , 2019 Squatting Annie 10 front squats 155/105 50 sit-ups 50 double unders 10 front squats 40 sit-ups 40 double unders 10... Read More
Sky High
A. Run 1 mile B. Sky high Amrap 9 7 snatch 95/65 1 rope climb 7 thruster 95/65 1 rope climb
The A team
Wod 1.17.19 Teams of 2 , only 1 person working at a time 20 min amrap 10 calorie row 10 dumbbell snatch 50/35 10 burpees... Read More
Strength day
Wod 1.16.19 Front rack lunges 6-6-6-6 Hang power clean 3-3-3-3 Split jerk 2-2-2-2
Identity Crisis
WOD 1 . 14 . 19 10 Rounds 3 Clean and jerk 185 / 125 odd Rounds : 9 toes to bar even rounds 15... Read More
Fast and Strong
Mobility with Kristen starts tomorrow at 730 am ! Should be an amazing addition to the CrossFit program! A. Run 1600m for time B. 15... Read More
Row Brigade
WOD 1 . 10 . 19 AMRAP 20 Row 1000m 40 Russian KBS 53/35 30 Toes to bar