Sometimes people will stare (guy in white shirt) they will hate and bash the CrossFit name. It is our job as athletes to make them eat their words. Be proud of the work you put in on a daily basis! SS: 1rm Power Snatch WOD: 3RFT 800m Row 12 Overhead Lunges (115/85) 24 Plate Burpees...Read More
Hero WOD Friday!!! “Roy” Five rounds for time of: 225 pound Deadlift, 15 reps (women 155#) 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations...Read More
Thursday SS: E2MOM 16 Start at 60% of 1RM Snatch from floor, 1 snatch every 2:00 adding 5-10 lbs each round if a weight is failed drop 5 lbs and remain there for rest of workout. WOD: AMRAP 10 12 Handstand Push Up 6 Clean and Jerks 155/105Read More
Super Caelen puttin’ on a clinic for the 6 am. Strength: 3×5 Front Squat work to a heavy 5 but not to failure! WOD: Main Site Workout 160922 5RFT 3 rope climbs Run 400 meters Each round perform one of the 3 climbs without assistance from your legs. Read More
Most awkward hug award goes to these two. SS: Establish a Max Power Clean + Squat Clean + Push Press + Split Jerk WOD: FOR TIME 2RFT 30 Wall Ball Shots 90 Double Unders Rest 1:1 Then…. 2RFT 15 Thrusters 15 Lateral Bar BurpeesRead More
Warm Up: 30 Calorie Row 14 alternating single leg DL no weight 10 Hang 2 Active 10 BB Overhead squat 5 Sotts Press SS: Overhead squat work to 70% of 1rm snatch then 4×3 WOD: AMRAP 18 14 Power Snatches 95/65 7 TTB 14/12 CAL RowRead More
Warm Up: Coaches Choice dynamic SS: E2MOM 12 1 Legless Rope Climb + 5 HSPU + 1 Legless Rope Climb WOD: Partner WOD For Time and Reps Partner A: 1 Mile Run Partner B: Max Effort Clean and Jerks 115/85 2 Min Rest and switch out Partner B: 1 Mile Run Partner A: Max Effort...Read More
