Wednesday WOD: 21-15-9 Thrusters Row 500 Meters (between each set) Rx’d weight for Men/115lbs & Women/75lbs Post time and thoughts to comments by clicking on the title of this post. Two of our best working it out on the rower! BE POSITIVE-STAY POSITIVE Everyone is doing su ... Continue Reading
Tuesday WOD: 40 Wall Balls/20 Ring Dips/4 Rope Climbs 30 Wall Balls/15 Ring Dips/3 Rope Climbs 20 Wall Balls/10 Ring Dips/2 Rope Climbs 10 Wall Balls/5 Ring Dips/1 Rope Climb Rx’d weight on Wall balls for Men/20lbs & Women/12lbs Post time and thoughts to comments by clicking the ... Continue Reading
Monday WOD: Overhead Squat 1-1-1-1-1-1-1 Post loads and thoughts to comments by clicking on the title of this post. CCF welcomes Dana Onifer. He will be with us for the next week while on leave from his duty station in Okinawa, Japan. Dana is a member of the US Navy and stopped by ... Continue Reading
Saturday WOD: “Barbara” 5 Rounds, each for time of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest precisely three minutes between each round. Total time will include rests Post time and thoughts to comments by clicking on the title of this post. How could we have lost to ... Continue Reading
Friday WOD: Snatch 1-1-1-1-1-1-1 Post loads and thoughts to comments by clicking on the title of this post. A little motivation for today’s lift session… To figure out how much weight each lifter is moving in the video, look at the large number. That is the weight in kilogr ... Continue Reading
Wednesday WOD: 30-20-10 for time of: Hang Cleans Pull Ups Rx’d Weight for Men/135lbs and Women/95lbs Post time and thoughts to comments by clicking on the title of this post. ___________________________________________________________________________________ Instruction on the Hang ... Continue Reading
Tuesday WOD: 21-18-15-12-9-6-3 for time of: Overhead Squats Push Ups Double Unders Rx’d Weight for Overhead Squats is Men/95lbs & Women/65lbs Post time and thoughts to comments by clicking on the title of this post. Buddy Lee and his Double Unders Video courtesy of CrossFit HQ ... Continue Reading
Monday WOD: For time: 21 Thrusters Run 400 Meters 21 Kettlebell Swings 21 Pull Ups 15 Thrusters Run 400 Meters 15 Kettlebell Swings 15 Pull Ups 9 Thrusters Run 400 Meters 9 Kettlebell Swings 9 Pull Ups _______________________ Rx’d Weight on the Thrusters for Men/95lbs & Women/65l ... Continue Reading
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