May - 2018

Beginners Wanted

Juneteenth wod

Join our home community

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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 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

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