WOD – May 18, 2018

Strength
Back Squat 3×5
*400 Meter Run after each set
WOD
50-35-20
Wall Balls
Abmat Sit-ups

By |May 17th, 2018|WOD|0 Comments

WOD – May 17, 2018

Manzo’s Massage Therapy will be here again today!
Strength
Deadlift – 6×3
WOD
12 Minute AMRAP:
20 Double Unders
10 Kettlebell Swings
5 Muscle Ups or 10 Pull ups

 

By |May 16th, 2018|WOD|0 Comments

WOD – May 16, 2018

Happy Birthday Kimberly!!!
STRENGTH
5×5 Push Press
6-10 Dips after each set
*use dumbbells or kettlebells, get away from the barbell
WOD
MidState DryTri
For time:
1/2 Mile Assault Bike
800 Meter Run
40 Burpee Box Jump/Step

By |May 15th, 2018|WOD|0 Comments

WOD – May 15, 2018

Strength/Skill
3 Sets of:
Bench press 10
Single Arm Rows 10 each arm
Side Plank 45 sec each side
WOD
For time:
50 Cal Row
Rest as needed then,
30 Cal Row

By |May 14th, 2018|WOD|0 Comments

WOD – May 14, 2018

Happy Birthday, Cliff! Sixty six years of kicking butt and taking names.
WOD
Tempo Front Squat – 5×2 @60-70%%

Then,

15-20 unbroken reps (5-10 lbs heavier than last week)

Tempo 3-2-0
*The First Number – refers to the lowering (eccentric) phase of the lift.
*The Second Number – refers to the amount of time spent in the bottom position of the lift.
*The […]

By |May 13th, 2018|WOD|0 Comments

WOD – May 11, 2018

Our Rummage Sale is this Saturday, all proceeds will go to supporting our kids in the CrossFit Kids program. If you have something to donate, please drop it off today. Thank you!
Hero WOD

“Morrison”

50-40-30-20-10:
Wall balls
Box jump/step
Kettlebell swings

Post time to comments.

*Pair up or hit it solo! 

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to […]

By |May 10th, 2018|WOD|3 Comments

WOD – May 10, 2018

Rummage Sale!!!! Saturday!!! Be There!!
WOD
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/75)
4 Burpee Over Bar

-Rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Over Bar

-Rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Over Bar

By |May 9th, 2018|WOD|1 Comment

WOD – May 9, 2018

The Rummage Sale is THIS Saturday! If you’re asking what to donate, donations should be things that you wouldn’t mind selling at your own yard sale. Please bring donations any time after Thursday’s CF Kids.
– Thank you!
Strength/Skill
Power Snatch – Take some time to practice from the position that you feel needs the most work.

Hi hang
[…]

By |May 8th, 2018|WOD|0 Comments

WOD – May 8, 2018

Rummage Sale this Saturday! Please bring your donations any time after CF Kids on Thursday.
WOD
20 Minute AMRAP:
200 Meter Run
20 Cal Row
2 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

By |May 7th, 2018|WOD|1 Comment

WOD – May 7, 2018

Rummage Sale this Saturday! If you have something to donate we will start collecting items Thursday after CrossFit Kids.  Thank you!!
Strength/Skill
Tempo Front Squats 5×3 (55-65%)
3-2-0
*The First Number – refers to the lowering (eccentric) phase of the lift.
*The Second Number – refers to the amount of time spent in the bottom position of the lift.
*The Third […]

By |May 6th, 2018|WOD|0 Comments