Tuesday
MAX EFFORT Power Clean 3,2,1 WOD3 rounds for timeRun 400m9 Power Cleans 135/9512 box jumps 24/18 Post loads and time to comments……..
MAX EFFORT Power Clean 3,2,1 WOD3 rounds for timeRun 400m9 Power Cleans 135/9512 box jumps 24/18 Post loads and time to comments……..
Is Mark laughing? MAX EFFORTMax height box jump WOD “Barbara” Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments.
THERE WILL BE A TEAM WOD FOR THE 9AM AND 10AM CLASSES SATURDAY Team WOD 10,000lbs overheadequal amount of reps of box jumps In teams of 2 put 10,000lbs overhead (from shoulders to overhead) and box jump 24/18 an equal amount of repetitions. RULES:Once the WOD has started the bar may not touch the ground.
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh. HERO Workout- go hard because he no longer can… “Josh” For time:95 pound Overhead squat, 21 reps42 Pull-ups95 pound Overhead squat, 15 reps30 Pull-ups95
MAX EFFORTFront Squat 1×20 WOD using a 44/26lb kettlebell Run 400m30 kettlebell swingsrun 400m15 Right arm snatches15 Left arm snatchesrun 400m15 right arm Clean and Jerk15 left arm Clean and Jerkrun 400m30 swings Post times to comments…
Marilyn and daughter Lisa cranking through yesterday’s WOD. MAX EFFORT Back Squat 3×5 WOD For time:Row 500 meters150 Double-unders50 Burpees Post time to comments
Steve motivating his wife Sandy. We all need it sometimes…. THERE WILL BE NO 1PM CLASS TODAY. WOD 5 rounds for time:run 400m 15 hang power snatches 95/65lb post times loads to comments….
I just wanted to thank Julie & Vic Lombardo for all their help with the fun run and hosting the first CrossFit BBQ. MAX EFFORTClean and Jerk 1, WOD For time: 3 rounds of 10 hang power cleans 135/95lbfollowed by 3 rounds of ‘Cindy’ (5 pull ups, 10 push ups, 15 squats) So total amount
If you are ‘comfortable’ with your fitness level then keep ‘trotting’ on the treadmill. In recognition of ‘National Law Enforcement Week’ We will be having UNLIMITED FREE workouts all week long for ALL Law Enforcement and First Responders. ALSO WE WILL BE HAVING A FREE TEAM WORKOUT IN THE PARK 10AM SATURDAY AT HAWTHORNE PARK.
In recognition of ‘National Law Enforcement Week’ We will be having UNLIMITED FREE workouts all week long for ALL Law Enforcement and First Responders. MAX EFFORT /SKILL DEVELOPMENTMuscle Up,Pull Up, WOD21-15-9 ofSquat Cleans 95/65lbKnees to elbowsbox jump 24/18″ post to comments.