Entries by Billy

WOD – January 18, 2020

Bring a friend today to try CrossFit and they can workout for free at 8am and 930am! Work Out of the Day “Dynamic Duo” In teams of 2, for time: 100 db hang clean n jerks, 50/35lb 75 situps 100 wallballs, 20/14lb 75 situps 50 handstand pushups 75 situps 50 burpee box jump overs, 24/20″ […]

WOD – January 16, 2020

Work Out of the Day “Range Rover” For time: 500m/400m row 50 double unders 50ft overhead/front rack dumbbell lunge, 100/70lb 50 double unders 500m/400m row 50 double unders 50ft front rack dumbbell lunge, 100/70lb 50 double unders 500m/400m row 50 double unders 50ft hanging dumbbell lunge, 100/70lb 50 double unders *for first set of lunges, […]

WOD – January 15, 2020

Work Out of the Day “Front End Loader” Every 4 minutes for 16 minutes: 20 toes to bar 200m run max rep squat cleans *weight changes every 4 minutes as follows – 225/155lb, 195/135lb,  165/115lb,  135/95lb.   Post total reps to beyond the whiteboard.   

WOD – January 14, 2020

Work Out of the Day Push Press 5-5-5-5-5 then, “Dive Bomber” 3 rounds for max reps of: 1 minute burpees 1 minute bike for calories 1 minute push press, 95/65lb 1 minute rest *10 second transition between movements Post loads and reps completed to beyond the whiteboard.

WOD – Janyary 13, 2020

Work Out of the Day Bent Over Row 5-5-5-5-5 then, “FlexCore” As many rounds as possible in 20 minutes of: 5 strict pullups 10 kb swing, 53/35lb 15 wallballs, 20/14lb 20 situps Post rounds completed to beyond the whiteboard. 

WOD – January 11, 2019

Work Out of the Day 200m sled push for time, 245/165lb then, “The Transporter 2” 10 rounds for time of: 100m sled push, 155/115lb 10 deadlifts, 155/105lb 5 bar facing burpees 1 minute rest Post times to beyond the whiteboard.