Work Out of the Day […]
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Entries by Billy
Work Out of the Day 200m sled push for time, 215/145lb then, 4 rounds for time of: 400m run 20 db snatch, 50/35lb 10 handstand pushups Post time to beyond the whiteboard.
We had a great turnout for the DVB Memorial WOD! Thank you to all the officers and first responders that came out to remember Dave and thank you to all who donated! Work Out of the Day Back Squat 5-5-5-5-5 then, Tabata Air Squat then, Tabata Ring Row Post loads and time to beyond the […]
9am WOD is sold out! Come down and workout at 1030am or noon to honor David! There is no OLY class and NO OPEN GYM! Work Out of the Day At our gym we regularly do hero workouts to honor those crossfitters in the military, firefighters, and police officers who were killed in the line […]
This Sunday is the DVB memorial hero WOD! There will be no oly or open gym. WOD times are 1030am and noon! Work Out of the Day Max Vertical Jump then, 5 rounds for max reps in 2 minutes of: 50 double unders 10 left arm db push press, 50/35lb 10 right arm db push […]
Happy Birthday Coach Derrick! Work Out of the Day “Death Race” (from Ben Bergeron) 5 rounds for time of: 15/10 calorie bike 10 burpees rest, then 4 rounds for time of: 200m run 50ft hs walk or bear crawl 10 kb swings, 53/35lb Post time to beyond the whiteboard.
Work Out of the Day Front Squat 3-3-3-3-3 then, For time: 3 rounds of – -10 thrusters, 95/65lb -10 toes to bar 2 minute rest 3 rounds of – -15 wallballs, 20/14lb -20 situps Post time to beyond the whiteboard.
Work Out of the Day Rope Climb Practice then, Handstand Pushup Practice then, 5 rounds for time of: 20/16 calorie row 10 strict handstand pushups 5 power cleans, 185/125lb 1 legless rope climb 1 rope climb Post loads and time to beyond the whiteboard. Compare times to Jan 26, 2016.
Work Out of the Day Snatch 1-1-1-1-1-1-1 then, “Down & Dirty” For time: 5 rounds of – -5 snatch, 115/75lb -5 lateral burpees 4 rounds of – -7 power snatch, 115/75lb -7 lateral bar burpees 3 rounds of – -10 overhead squats, 115/75lb -10 lateral bar burpees Post loads and time to beyond the whiteboard.
Today’s workout may be completed in teams of 2! Work Out of the Day […]