WODs

20171031

Caution CrossFit – CrossFit A: Warm-up (No Measure) CHALLENGE: 3 Minutes Max Strict Press 45/35Today’s WARM UP is our Halloween TRICK to You. Your TREAT is the TOP score MALE and FEMALE will recieve a FREE MONTH to use or give away to a loved one. HAPPY HALLOWEEN!!! B: Snatch […]

WODs

20171030

Caution CrossFit – CrossFit A: Overhead Squat (7 x 3 ) B: Metcon (3 Rounds for reps) Fight Club: 3 Rounds: (Max Reps in each Station) Station 1: Power Cleans (95/65) Station 2: Thrusters (95/65) Station 3: Box Jump Overs (24/20) Station 4: Pull-ups Station 5: Cal RowYou will move […]

WODs

20171023

Caution CrossFit – CrossFit A: Metcon (No Measure) 12 Minute EMOM: Min1: 8/8 Single leg RDL Min2: 15 Overhead tricep extension Min3: 30 sec Plankhttps://www.youtube.com/watch?v=Q48l7TjECnw B: Metcon (Time) 21-15-9-6-3 Front Squats 95/65 135/95 C2B/Pull-ups/Ring RowsKipping Pull Up: https://www.youtube.com/watch?v=3Uw4OVVeJe0 Butterfly Pull Up: https://www.youtube.com/watch?v=AEloqYExXHo Ring Row: https://www.youtube.com/watch?v=5JlQi8TClUQ

WODs

20171021

Caution CrossFit – CrossFit A: Metcon (Time) Helen : Three rounds for time: 400m Run // Row 500 meters 21 KB Swings 55/35 12 Pull-ups ———————- 50 Burpees ———————- Grace: 60 Clean and Jerks 135/95

WODs

20171020

Caution CrossFit – CrossFit A: Metcon (No Measure) 12 Minute EMOM: Min 1: 6-8 Strict Press 95/65 (from the ground) Min 2: 10-15 Barbell Bent Over Row Min 3: 16 (8/8) Split SquatsSplit Squats: https://www.youtube.com/watch?v=ZSTyLwhYjuM&index=103&list=PLeMC3zvmZ_uwRUc1sosbk9SjC1sCB1t9O B: Metcon (4 Rounds for reps) 4 Rounds 5 Min AmRAP: 30 Thrusters 95/65 20 […]

WODs

20171019

Announcements Saturday, October 21st @ 9:30am: 7th Annual BARBELLS FOR BOOBS to support the fight against breast cancer! BBQ to follow after the WOD (BYOB)! Bring a partner and raise awareness. Caution CrossFit – CrossFit A: Rope Climb Skill Work B: Metcon (Time) 3 Rounds 400m Run 10 Med Ball […]