CrossFit WOD, April 5, 2018

180405 (competition) Warm-up Warm-up coach led Metcon Back Squat (5×1) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mobility and...

CrossFit WOD, April 4, 2018

180404 (practice) Warm-up Warm-up coach led Metcon Back Squat (5×1) Metcon Metcon (Time) 2 mile run 21-15-9 Russian swings (53/35) burpees Mobility and...

CrossFit WOD, April 3, 2018

180403 (competition) Warm-up Warm-up coach led Metcon Back Squat (5×1) Metcon Metcon (Time) 3-6-9-6-3 ring muscle ups thrusters (135/95) Mobility and...

CrossFit WOD, March 30, 2018

180330 (competition) Warm-up Warm-up coach led Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004...

CrossFit WOD, March 29, 2018

180329 (practice) Warm-up Back Squat (5×1) climbing Metcon Metcon (Time) 4RFT: 400m run 15 hr push-ups 30 double unders Mobility and...

CrossFit WOD, March 28, 2018

180328 (practice) Warm-up Back Squat (5×1) climbing Metcon Metcon (3 Rounds for reps) 3 Rounds: AMRAP 4 3 deadlifts (185/123) 7 lateral bar burpees 10 sit-ups rest 90 seconds between rounds, score all reps Mobility and...

CrossFit WOD, March 27, 2018

180327 (mental toughness) Warm-up Warm-up coach led Metcon Back Squat (3-3-3-3-3-3) climbing Metcon Metcon (Time) 15-10-5-4-3-2-1 t2b s2oh (115/80) Mobility and...

CrossFit WOD, March 26, 2018

180326 (practice) Warm-up Warm-up coach led Metcon Metcon (Time) 5RFT 10 db split cleans (50/35) 7 hspu 8 alt pistols Mobility and...

CrossFit WOD, March 23, 2018

18.5 Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12...

CrossFit WOD, March 22, 2018

180322 (practice) Warm-up Warm-up coach led Metcon Metcon (Time) in teams of 2: 6RFT: 30 cals 30 wall balls (20/14) 30 db snatch (50/35) 30 Russian swings (70/53) split the work as you see fit Mobility and...