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03 May

Posted at 20:00h in WOD

ANNOUNCEMENT: As of this week, a very respected and long time CrossFit affiliate, LaLanne Fitness, has decided to move in a new direction and focus on their LaLanne Bootcamp in...

02 May

Posted at 20:00h in WOD

ANNOUNCEMENT: As of this week, a very respected and long time CrossFit affiliate, LaLanne Fitness, has decided to move in a new direction and focus on their LaLanne Bootcamp in...

01 May

Posted at 20:00h in WOD

Skill: May Challenge! Max Unbroken DU 5 min of unlimited attempts Strength: Back Squat 5x3 every 2 min @ 85% WOD: Partner Offense/ Defense- 3 rds Def: Run 400 Off: AMRAP 1 MU/ 5 ring dips 3 Power...

29 Apr

Posted at 20:00h in WOD

9:30 and 10:30 am Regular Class Warm: "Bring Sally Up"- plank up/downs Skill: 2 arm KB swing/clean WOD: 10 min AMRAP 5- 2 arm Russian KBS 5- 2 arm KB cleans 5- FR KB squats 1 lap around...

28 Apr

Posted at 20:00h in WOD

8:30 am Lite N Tite WOD: 4rds 25 KBS 20 Pushups 15 V-ups 10 Box jumps 400 m run 9:30 and 10:30 am Regular Class April Challenge!: Max Handstand Walk for distance. Scaled: max shoulder taps on wall WOD: 6...

27 Apr

Posted at 20:00h in WOD

Part A: 5rds for weight and height 5 Box step-ups each (2 kb FR) 5 Box jumps @ high (15 min) Part B: 30 sec on/off- 10 rds Row for calories Score- round you got the lowest...

26 Apr

Posted at 20:00h in WOD

WOD: Every 2 min 5 rds: 3 Hang Clean + 1 Jerk 5 rds: 2 Hang Clean + 1 Jerk 5rds: 1 Clean + 1 Jerk 15 total rds 15 total jerks Finisher: 30 perfect BB rollouts not for...

25 Apr

Posted at 20:00h in WOD

Hero WOD: "Bradshaw" 10 rds for time 3 HSPU 6 DL 225/155 12 Pull-Ups 24 DU *24 min cap* Scaled- Lv1: 10 rds 6 box HSPU 6 DL 11/85 12 Jumping Pull-ups 24 Lat bar hops Lv2: 10 rds 6 box/bar HSPU 6 DL...

24 Apr

Posted at 20:00h in WOD

Strength: a) Snatch Balance 3-2-2-1-1-1 every 90 sec b) Push Press 5x1, every 90 sec WOD: 7 min AMRAP 15 Power SN @ 95/65 15 Power SN @ 115/75 15 Power SN @ 135/95 Max reps Power SN @...

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