Wod for 5.31.2018
Dedicated to Nick Hostler. “Mani-Pedi”
On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans
*score is final weight on barbell. Rx is movements completed as prescribed within 2:00.
Wod for
OPEN & PERFORMANCE
Push Press
Build to Heavy Set of 5
“Speed Boat”
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)
Wod for 5.29.2018
Happy Memorial Day! JELLY BELLY For Time: (20:00 cap)
50-40-30-20-10: AbMat Sit-Ups
20-16-12-8-4 Calorie Assault
10-8-6-4-2: Deadlifts (275/185)
Wod for Memorial Day
No classes at box. Murph is to be done at Kickapoo High School 9AM In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
Wod for 5.26.2018
OPEN – PERFORMANCE – FITNESS
“Team 10k Row”
For Time:
10,000 Meter Row
Teams of 3. Change every 250 Meters.
Wod for 5.25.2018
OPEN & PERFORMANCE
Hang Power Clean
Heavy Set of 2
“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
FITNESS
Hang Power Clean
Heavy Set of 2
“DT”
5 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Wod for 5.24.2018
“Wreckless”
For Time:
27-21-15-9:
Toes to Bar
After each round:
20/14 cal bike/Row or 200 run
50′ Plate Walking Lunge (45/35)
Wod 5.23.2018
OPEN & PERFORMANCE
“Double Decker”
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders
FITNESS
“Double Decker”
AMRAP 15:
15 Power Snatches (65/45)
60 Single Unders
15 Wallballs (20/24)
60 Single Unders
Wod for 5.2018
Last day of school! This is Patti and Kayla on one of their first days of CrossFit. I see a big change in their bodies! Sugar Daddy”
21-15-9:
Deadlifts (225/155)
400 Meter Run
Wod for 5.21.2018
Hi Davis! Ready for school to be out?! OPEN & PERFORMANCE
“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row
FITNESS
“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (75/55)
1,000 Meter Row