Wod for June 1, 2018
“Bumpy Ride” In Teams of 3, AMRAP 25: 9/6 Calorie Bike 6 Burpees Over Sand Bag 100 Meter Sand Bag Run (50/35) *meant to be fast and...
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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...
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...
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...
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,...
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...
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...
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”...
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