Front Squat 1RM Bench Press 1RM *If you did not do “Helen” or “Filthy Fifty” you will do them in place of Max Efforts.
Everyone today did an awesome job on today’s WOD. Everyone pushed themselves harder than they probably thought was possible. Today is a day that you can see where hard work and your determination will bring you. Today is the past and tomorrow is a new day, let’s try and be better than we were today. […]
Starting off the week with a nice benchmark. The cool thing of these benchmarks is they allow everyone to check their progress. Work hard and let’s see who is getting a PR. “Helen” For time: 3 RFT Run 400m 21 KB swings (53/35#) 12 Pullups
Strength – Overhead Squats 10×1 Athletes should try and increase weight each set. WOD 4x400m sprints *Athletes should run all 400m at max effort. Athletes will rest 2:00 between each set. Extra credit GOAT Work – Find 2 weaknesses and lets beat them to death!!!
“Gwen“ Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Kids being active is very important to the future of America. Kids can do CrossFit, Call about our summer […]
For time: Run 400m 30 Pullups 50 squats 25 GHD situps Run 400m 30 Pullups 50 squats 25 GHD situps Run 400m 30 Pullups 50 squats 25 GHD situps
Wednesday Park WOD, which started which started with a game of soccer and then followed up with, 15 Min AMRAP of 3 person teams doing: Max effort KB swings (35/45#) Max effort slam balls (20/15#) Sprints Thursday “Angie” For time of: 100 Pullups 100 Pushups 100 Situps 100 Squats
“Nancy” 5 Rds for time: Run 400m 15 Overhead Squats (95/65#) Tomorrow we will be having a PARK DAY at the Live Oak Track. The class times will be 5:30am at CFDS, 9:30 am, 5:00pm, and 6:00pm at the park. Bring friends, family, and the kids for a fun time tomorrow.
3 Rds for time: Run 400m 12 Deadlifts (225/155#) 21 Box jumps (24/20)
Partner WOD 3 RFT: Row 750m *While Partner 1 is rowing, Partner 2 will hold in a pushup, if partner drops they will then swtich places. 50 T2B *While Partner 1 is doing T2B, Partner 2 will be holding from a pullup bar, if partner drops they will switch places. 50 Burpees *Burpees will be […]