9:30 and 10:30 am All Levels CrossFit Strength: A) EMOM 8 2 Hang Squat Clean B) Front Squat 5-3-3-1-1-1 WOD: 75 RKBS 8 Wall Ball EMOM interruption (start with WB) Lv1: 35/25 Lv2: 53/44 Lv3: 70/62 Log your WOD scores here:...
8:30 am Lite N Tite A) “Bring Sally Up” w/ plank up/downs B) 30 manmakers for time (15 min cap) Lv3: 2 push-ups C) 3x15 back extensions 3x10 strict T2B 9:30 and 10:30 am All Levels...
Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Strength: Every 90sec for 8 sets 2 Clean pull+ 1 Power clean WOD: 40 cal Row 400 m Run 30 cal...
Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Strength: Push press 5x5 WOD: 3 min AMRAP/1 min off- 4 Cylces 3 Power Snatch 6 Push-ups 9 Box jumps...
Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Warm: Mob ankles, hips, lats 5 min HS practice Strength: Back Squat 4x10 Benchmark WOD: “Jeremy” 21-15-9 OHS Burpees Lv1: 55/35 Lv2: 75/55 Lv3: 95/65 Log...
Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Hero WOD: "Foo" 20 min AMRAP 7 C2B pull-ups 77 DUs 2 Squat Clean Thruster (170/125) 28 Sit-ups Lv1: 231 Single...
Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. WOD: 21-18-15-12-9 SDHP Run 200m btwn sets (5x) Lv1: 65/35 Lv2: 75/50 Lv3: 95/65 Strength: Deadlift 5x5 (75-80%) Finisher: 75 V-ups Log your WOD scores...
Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. 9:30 and 10:30am All Level CrossFit WOD: 1) 5 min HS practice: holds/ walks 2) 5 rounds alternating Partner A: OH KB...
Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. 8:30 am Lite N Tite Barbell TGU- 4x2 “Tabata This” Cal row 1 min rest Air squat 1 min rest Pull-ups 1...
Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Strength/Skill: 15 min: Alternate- 5 rds 3-5 Rolling pistols each leg 3-5 Weighted strict pull-ups/ neg pull-ups WOD: 1...