Entries by Billy

WOD – July 17, 2019

Work Out of the Day  3 sets of the following complex – 2 Front Squats + 2 push press + 2 thrusters then, “190714 CrossFit.com WOD” 3 rounds for time of: 400m run 15 thrusters, 135/95lb 21 inverted burpees Post time to beyond the whiteboard.  

WOD – July 16, 2019

Work Out of the Day Bench Press 5-5-5-5-5 then, “Pirates Cove” For time: 50/40 calorie row then, 30-20-10 reps of – -pushups -situps -box jump overs, 24/20″ Post loads and time to beyond the whiteboard.  

WOD – July 15, 2019

Work Out of the Day “180508 Crossfit.com WOD” For time: 3 rounds of:   5 bar muscle-ups   5 snatches, 155/105lb Then, 3 rounds of:   15 deadlifts, 155/105lb   30 squats Then, 3 rounds of:   5 bar muscle-ups   5 cleans, 155/lb Post time to beyond the whiteboard.

WOD – July 13, 2019

The only workout time today is 5pm! Work Out of the Day “Amanda Semi-Automatic” 9-7-5 reps for time of: ring muscle ups squat snatch, 135/95lb rest 5 minutes, then 9-7-5 reps for time of: power snatch, 135/95lb deficit handstand pushups, 10/6″ rest 5 minutes, then 9-7-5 reps for time of: overhead squat, 135/95lb bar muscle […]

WOD – July 12, 2019

Work Out of the Day “Tabata Fight Gone Bad” Tabata Wall Ball, 20/14lb, 10/9 ft Tabata Sumo Deadlift High Pull, 75/55lb Tabata Box Jump, 20″ Tabata Push Press, 75/55lb Tabata Row for Calories Post reps per movement and total reps to beyond the whiteboard.

WOD – July 11, 2019

Work Out of the Day 10 Legless Rope Climbs for time or 10 Rope Climbs for time then, “Holding Pattern” As many rounds as possible in 20 minutes of: 20 second chin hold 40 second handstand hold 60 second squat hold 20 second L sit hold 40 second support hold 60 second plank hold Post […]

WOD – July 10, 2019

Work Out of the Day “Big Air” 5 rounds each for time of: 15/12 calorie bike rest 3 minutes then. “Wipe Out” As many rounds as possible in 16 minutes of: 15/12 calorie row 15 burpees 30 walking lunges 30 pushups Post times and rounds completed to beyond the whiteboard.

WOD – July 6, 2019

Today is Fitness with a Friend Day!  We have workouts at 8am and 930am! Work Out of the Day “Pincers” In teams of 2,  for time: 400m farmers carry, 100/70lb then, 10 rounds of – -10 db step ups, 50/35lb -20 situps -10 db pushups -40 double unders – db hold, 100/70lb then, 200m farmers […]