WOD Wednesday March 24th

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there!

Warm up: 2 minutes on a thing / Dynamic mobility

For time:

20 Wallballs

40 Double unders

18 Wallballs

40 Pushups

16 Wallballs

40 Sit ups

14 Wallballs

30 Double unders

12 Wallballs

30 Pushusps

10 Wallballs

30 Situps

8 Wallballs

20 Double unders

6 Wallballs

20 Pushups

4 Wallballs

20 Sit ups

2 Wallballs

WOD Friday March 12th

Yo, we are meeting up at 6:30 this Friday for the first workout of the CrossFit Open. Henry Vs. Evan will be the match up this week. Feel free to bring food and drinks to share. See you there!

https://games.crossfit.com/open

Friday 210312

Open 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Visit the Games Website for full event details.

Post score to comments and/or submit your score as part of the 2021 NOBULL CrossFit Games Open.

WOD Monday January 18th

Warm up: 400 Meter Run Then: 2 Rounds: 15 jumping jacks, 10 Knees to Elbow, 10 Air Squats

  1. Back squat: 2 sets of 5 @ 85%

2. “I Have a Dream”

6 Rounds for time of:

30 Double unders

3 Deadlifts

3 Hang power cleans

3 Front squats

3 Jerks

300 Meter run

  • Same weight for all of the barbell movements.
  • Try to hold onto the bar and perform them as a complex.
  • Don’t punk out on your weights.

Watch Martin Luther King Jr.'s speech at Stanford University about “The Other America” | by Charles Russo | THE SIX FIFTY

The time is always right to do what is right.

WOD Friday December 18th

Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs

1. Every minute complete the following reps:

1 Deadlift @ Heavy

2 Wallballs

*Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute*

So minute 1 is: 1 Deadlift + 2 Wallballs, minute 2 is: 1 Deadlift + 4 Wallballs, minute 3 is: 1 Deadlift + 6 Wallballs

2. For time:

60 Pushups

60 Double unders

40 Sit ups

40 Double unders

20 Burpees

20 Double unders