Category: Uncategorized

Thursday’s WOD: Skill: Med Ball Clean WOD: 5 Rounds For Time 5 Squat Cleans 185/115# 10 HR-Push Ups 100m Sprint Rest :30 Seconds (Dress Warm…It is supposed to be chilly!) E-WOD: Run: 4x800m Run. Rest 3 Mins in between. Bike:…

Wednesday’s WOD: Strength: Floor Press 5-5-5-5-5 WOD: 8 Min AMRAP 3 Power Snatches 95/65# 2 Hang Power Snatches 95/65# 1 OHS 95/65# 100Ft Bear Crawl E-WOD: Rest Day

Tuesday’s WOD: For Time:7 Rounds 3 HSPU5 Thrusters 135/95#7 K2E9 Deadlifts 135/95#11 Burpee Over Bar E-WOD:Run: 10x100m Run. Rest :30. Bike:10x200m Ride. Rest :30. Swim:10x25m Swim. Rest :30.

Monday’s WOD: Strength: Turkish Get Ups 3-3-3-3-3 L+R = 1 WOD: 3 Rounds For Time 50 Double Unders 50 Lunge Steps 50 Sit Ups E-WOD: Run: 5x200m. Rest 1:1 Bike: 5x800m. Rest 1:1 Swim: 5x150m swim. Rest 1:1

Sunday’s WOD: No Coach 10 Min AMRAP 5 Chest slap push ups 10 Broad Jumps 150m Sprint E-WOD Rest day

Saturday’s WOD: “Become CrossFit Nasty Girls” This will be a partner WOD. Details will be disclosed tomorrow morning by coach Russell Heideman​​

Saturday’s WOD: “Become CrossFit Nasty Girls” This will be a partner WOD. Details will be disclosed tomorrow morning by coach Russell Heideman​​

Friday’s WOD:                   Skill: HSPU WOD: “Diane” 21-15-9 Deadlifts 225/155# HSPU E-WOD: Run: 10x50m Run. Rest 1:1 Bike: 10x400m Ride. Rest 1:1 Swim: 10x25m Swim. Rest 1:1

Thursday’s WOD: Strength: Jerk 10 Mins To Find 1RM WOD: “Annie” For Time 50-40-30-20-10 Double Unders Sit Ups E-WOD: Run: 3x 600m Run, Rest :60, 400m Run, Rest :45, 200m Run, Rest :30, 100m Run, Rest :15 Bike: 3x 4…

Wednesday’s WOD: Skill: Thrusters WOD: “Fran” 21-15-9 Thrusters 95/65# Pull Ups E-WOD: Rest Day