FranDi Ladder Diane Ladder 7 min AMRAP 3 Dealift 225/185 3 HSPU 6 DL 6 HSPU ETC... Rest 5 Minutes Fran Ladder 21 Thrustars 75/55 3 Pull Ups 15 Thrusters 95/65 9 Pull Ups 9 Thrusters 115/80 15 Pull Ups 3 Thrusters 135.95 21 Pull Ups
“T.J.” For Time 10 Bench Presses (185/135 lb) 10 Strict Pull-Ups Max Thrusters (135/95 lb) Repeat until you have completed 100 Thrusters. Cash Out 2000m Partner Row (500/500/500/500) https://youtu.be/MQvrLy5MUGc
Back Squat x 50 @ 3/4 BW FGB Style KB SWing 24/16 GHD Sit ups KB Clean & Press 24/16 Floor Wipers Front Rack Hold 135/95 Rest Front rack hold taken from ground
So when I programmed this about 2 weeks ago the weather forecast was not at all saying we would have this cold and blustery ice storm, but that it was going to be relatively warmish... at least above 5 degrees. Don't worry, you'll still be able to run 🙂 It's just 12 lengths of the … Continue reading Pyramid of Death
Strength: Shoulder Press 4x5 @ 75% 1Rm WOD : 18.0 21-15-9 Reps for Time of: Dumbbell Snatches (50/35 lb) Over-Dumbbell Burpees The prescribed (Rx) version of the workout requires athletes to hop the feet back, then up (both feet together) for each burpee. Step-ups and step-backs are not allowed except as a scaled version. If … Continue reading 18.0 and Shoulder Press
Strength: Romanian Deadlift 2x10 @ 50% 1 Rm Deadlift 5x3 upto 90% 1Rm WOD A. 100 Push Ups for time Everytime you pause do 10 Jumping Squats B. 3 Rounds 10 KB Swings 16/12 5 Kb Snatch (one arm) 100' Waiters Carry 5 KB Snatch (other arm) 100' Waiters Carry
If you're like me today, you're feeling that competition all over your body lol Here's an article with some recovery tips you can read while you stay indoors during this crazy mid-April ice storm 4 Steps to Efficient Recovery After Crossfit Training When we train we apply stress to the body. The body reacts in … Continue reading The Day After…
Closed Due to Hangover Cleanup... Yes, that's right... We are definitely closed today (Sunday April 15th). The Box will need a thorough cleaning after last nights festivities 😉 NOTE: There Will Be No Secret WOD Today! I know, I know. Deal with it! There is only cleaning up.
Hey all, i hope you’re getting to bed early so you’re super fresh for our intermural team competition Saturday morning!! The doors should be open by 9am and the comp starts promptly at 9:30. We hope to be finished no later than 12 noon so you can get home and make yourself presentable for the … Continue reading 10th Anniversary Comp and Party!!!
“LUCKY 13” 3 Rounds for Time 13 Push-Ups 13 Sit-Ups 13 Box Jumps (20 in) 13 Kettlebell Swings (1.5 pood) 13 Push Presses (45 lb) 13 Walking Lunges (each leg) 13 Mountain Climbers 13 Knees-to-Elbows 13 Pull-Ups 13 Parallel Bar Dips 13 Air Squats 13 Back Extensions 13 Burpees https://youtu.be/xR8oke8rzp8