Archive for October, 2016

Oct 31 2016

October 31, 2016

Published by under Workout of the Day (WOD)

Monday 161031

“Halloween Horror 3” by DB

For Time: 
-31 Jack O Lantern Swings 85/70/55/35/25lbs
-400m Ghost Chase
-31 Frankenstein Front Squats 135/95 115/80 95/65 75/55lbs
-200m Pumpkin Carry 20/14 20/10lbs
-31 Zombie Hang Snatches 135/95 115/80 95/65 75/55lbs
-400m Ghost Chase
-31 Deadman Deadlifts 135/95 115/80 or 95/65
-200m Pumpkin Carry 20/14 20/10lbs
-31 Wicked Wallballs 20/14 10/9′ 20/10 9′
-400m Ghost Chase
-31 Goblin Squats 85/70/55/35/25lbs

Post time to responses.

Compare to October 31, 2015.

The 6:30pm CrossFit Class and 6:30pm CrossFit Kids Class will be canceled today, October 31st for Halloween. Have a safe and Happy Halloween!

dsc_1803

21 responses so far

Oct 30 2016

October 30, 2016

Published by under Workout of the Day (WOD)

Sunday 161030

Rest day

dsc_0350

The 6:30pm CrossFit Class and 6:30pm CrossFit Kids Class will be canceled tomorrow, Monday, October 31st for Halloween.  Have a safe and Happy Halloween!  

4 responses so far

Oct 29 2016

October 29, 2016

Published by under Workout of the Day (WOD)

Saturday 161029

Barbells for Boobs

“GRACE”

– 30 Clean & Jerk For Time: 135/95lbs 55+ 95/65 for time (ground to shoulder to overhead)

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Compare to May 1, 2014.

dsc_0435

27 responses so far

Oct 28 2016

October 28, 2016

Published by under Workout of the Day (WOD)

Friday 161028

For Time:
-Run 200m
-3 Squat Snatch 95/65 MRX 75/55
-1 Rope Climb 15″ MRX 10′
-3 Squat Snatch 95/65 MRX 75/55
-Run 400m
-2 Squat Snatch 115/75 or 95/55
-2 Rope Climbs 15″ MRX 10′
-2 Squat Snatch 115/75 or 95/55
-Run 800m
-1 Squat Snatch 135/95 MRX 115/75
-3 Rope Climbs 15″ MRX 10′
-1 Squat Snatch 135/95 MRX 115/75
**Athletes responsible for wt changes**

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dsc_0417

22 responses so far

Oct 27 2016

October 27, 2016

Published by under Workout of the Day (WOD)

Thursday 161027

2min AMRAP:
-250m Row or 0.6km Assault Bike
-10 Deadlifts BodyWeight
-Max over bar burpees
Rest 2min
2min AMRAP:
-250m Row or 0.6km Assault Bike
-10 Deadlifts BodyWeight
-Max over bar burpees
Rest 2min
For Time:
-500m Row or 1.3km Assault Bike
-40 Ab-Mat Anchored Sit-ups
-5 Barbell Burpee/Push-up to Deadlift
-30 Ab-Mat Anchored Sit-ups
-5 Barbell Burpee/Push-up to Deadlift
-20 Ab-Mat Anchored Sit-ups
-5 Barbell Burpee/Push-up to Deadlift
-250m Row or 0.6km Assault Bike

Post results to responses.

dsc_0374

25 responses so far

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