1/19/2018

  18.Zero WOD Intermediate Beginner Strength 3-3-3-3 Push Press       18.Zero 21-15-9 Dumbbell Snatch (50/35) Burpees (Jumping Over Dumbbell) Strength 3-3-3-3 Push Press       18.Zero 21-15-9 Dumbbell Snatch (35/20) Burpees ... More

1/18/2018

      WOD WOD Intermediate Beginner Skill Work = Squat Therapy   AMRAP 15: 10 T2B 30 Squats 60 Double Unders   Skill Work = Squat Therapy   AMRAP 15: 10 Knees to Chest 30 Squats 60 Double Unders Or 120 Singles   Skill Work = Squat ... More

1/17/2017

Benchmark WOD WOD Intermediate Beginner Skill Work: HSPU & Deadlifts   EMOM: 6 E: 2-5 Deadlifts O: 2-5 HSPU Build DL to working weight   Diane 21-15-9 Deadlifts (225/155) Handstand Push-ups Skill Work: HSPU & Deadlifts   EMOM: 6 E: 2-5 Deadlifts O: ... More

1/16/2017

Main Site WOD https://journal.crossfit.com/article/cfj-crossfit-wod-180115 WOD Intermediate Beginner For Time: 10 Muscle Ups 25 Thrusters (75/55) 1,000m Row 25 Thrusters (75/55) 10 Muscle Ups For Time: 10 Assisted MU 25 Thrusters (75/55) 1,000m Row 25 Thrusters (75/55) 10 Assisted ... More

11/15/2018

WOD (Heavy Day) WOD Intermediate Beginner Complex Clean + Hang Clean + Jerk 1-1-1-1-1-1 Complex Clean + Hang Clean + Jerk 1-1-1-1-1-1   Clean and Jerk 2-2-2-2-2 Keep the Weight Low Focus on Technique Notes: Today we will be doing a Clean and Jerk Complex of 1 Clean-1 Hang ... More

1/12/2018

WOD   WOD Intermediate Beginner For Time: 6-9-12-9-6 Burpees over the bar Front Squats (185/135) T2B For Time: 6-9-12-9-6 Burpees over the bar Front Squats (115/75) Knees to Chest   For Time: 6-9-12-9-6 Burpees over the bar Front Squats (75/55) Knees to Waist ... More

1/12/2018

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his ... More

1/11/2018

Main Site WOD https://journal.crossfit.com/article/cfj-crossfit-wod-171222 WOD Intermediate Beginner Skill Work Kipping/C2B Skill Work Dumbbell Thruster WOD 3 Rounds for Time: 250m Row 21 Dumbbell Thrusters (30/20) 12 C2B Pull Ups Skill Work Kipping/C2B Skill Work Dumbbell ... More

1/10/2018

WOD WOD Intermediate Beginner Skill Work/Barbell Warm Up OHS & Snatch   WOD 2-2-2-2 OHS 2-2-2-2 Snatch Skill Work/Barbell Warm Up OHS & Snatch   WOD 2-2-2-2 OHS 2-2-2-2 Snatch   Skill Work/Barbell Warm Up OHS & Snatch WOD 2-2-2-2 OHS 2-2-2-2 ... More

1/9/2018

WOD WOD Intermediate Beginner Muscle Up Accessory 5 Sets 5 Ring Row/ 5 Ring Dips 2 min Rest Between Sets     Annie: 50-40-30-20-10 Double Unders Sit Ups Muscle Up Accessory 5 Sets 5 Ring Row/ 5 Ring Dips 2 min Rest Between Sets     Annie: 50-40-30-20-10 ... More