Work Out of the Day “Sandman” For time: 50 kb swings, 53/35lb 400m run 25 kb swing, 70/53lb 300m sandbag run, 45/30lb 25 sandbag burpee, 45/30lb 200m sandbag bear hug carry, 100/70lb 25 sandbag cleans, 100/70lb 300m sandbag run, 45/30lb 25 burpees 400m run 50 ball slams, 30/20lb Post time to beyond the whiteboard.
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Entries by Billy
Work Out of the Day 5 x max effort L-sit hold Then, “Boom Maker” 21-15-9 reps for time of: handstand pushups front squats, 115/75lb toes to bar power cleans, 115/75lb Post times to beyond the whiteboard.
Today is #FWFD Fitness with a friend day! Bring anyone to workout with you, even if they have never tried crossfit for the 8am or 930am class! Work Out of the Day “Dumbbell Pyramid” In teams of 2, for time: 30 synchro db snatches, 50/35lb 50 situps – db deadlift hold, 100/70lb 40/32 calorie row […]
Today’s wod can be done in teams or on your own! Saturday is Fitness with a Friend! Bring a friend to workout with you even, if they have never done CrossFit. Work Out of the Day Thruster 5-5-5-5-5 then, […]
Work Out of the Day 400m sandbag carry for time, 100/70lb then, “Cesium” 3 rounds for max reps in 3 minutes of: 30/24 calorie bike max rep burpee box jump overs, 20″ 3 minute rest Post times to beyond the whiteboard.
Work Out of the Day Bar Muscle Up Practice then, “Vacuum Chamber” As many reps as possible in 15 minutes: 60/50 calorie row 50 wallballs, 20/14lb 40 toes to bar 30 front squats, 135/95lb 20 bar muscle ups then, “Ab Finisher 2” For time: 75 medicine ball situps, 14/10lb Post reps completed to beyond […]
Work Out of the Day Find 1RM Shoulder Press then, “Dionysus AKA Bacchus” 5 rounds for max reps of – – strict handstand pushups – deadlifts, 225/155lb *deadlifts are completed right after pushups, but rest as long as necessary after each round Post loads and reps completed to beyond the whiteboard.
Work Out of the Day Snatch 1-1-1-1-1-1-1-1 then, “Triple Plated” For time: 60 plate jumps, 4″ 30 weighted step ups, 45lb, 24/20″ 30 power snatches, 115/75lb rest 2 minutes 60 plate jumps, 4″ 30 weighted step ups, 45lb, 24/20″ 20 overhead squats, 115/75lb rest 2 minutes 60 plate jumps, 4″ 30 weighted step ups, 45lb, […]
The Granite Games Fall Throwdown at SinCity CrossFit is today from 9am to 3pm! Come down and cheer on your friends as they compete to find the fittest team of 3! Foodie Fit LV will be here with breakfast, coffee, and lunch so bring your appetite! Here is the link to the live leaderboard […]
Work Out of the Day 50 burpees for time then, 4 rounds, each for time of: 400m run rest as needed between runs then, 4 rounds, each for time of: 500/400m row rest as needed between rows Post times to beyond the whiteboard.