SWOD: 6 rounds of 00:45 -Cal row 01:15-rest Score=Max Cals WOD: 16 minute AMRAP 12-KB Swings(53/35) 6-TTB 42-DU 6-MU 12-Wall-balls

SWOD 3×5 Deadlifts This should be 3 heavy sets of 5 deadlifts. Touch and go. WOD For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) Spartan WOD 5-10-15-20-25-30-35-40-45-50 Sit-ups 2-4-6-8-10-12-14-16-18-20 KB Deadlifts 53/35

Both these WODs will be at WODsomniac this coming Friday and Saturday! I’ve modified them for the individual. Everyone should make their way out to CrossFit OUR to watch our 3 teams compete! SWOD Thruster Ladder 6 Minute AMRAP 5 Reps at each weight When athletes get to the final bar they will spend the Read more about 9.24.2018[…]

ALL 18.2 WOD SUBMISSIONS ARE DUE BY 6 PM MONDAY! IT IS YOUR RESPONSIBILITY TO SUBMIT YOUR SCORE! DON’T FORGET. WOD 30 Minute Time Cap 10 Rounds 10 Cal Row 20 Double Unders 10 Box Jumps 24/20 10 Pullups 10 Cal Bike Cashout 5 Rounds 1 Minute 10 V-Ups Plank the rest of the minute

SWOD 5×3 Back Squat @ 70% Superset 3 ascending height box jumps 20-24-30 (More if you can) WOD 500 MeterRow Then: 30-20-10 Burpees Ring Dips Then: 500 Meter Row Spartan 10 Round Bike and row intervals 45 second intervals w/15 second rests Stay on bike for 10 rounds; rest 2 Minutes then do it on Read more about 2.13.2018[…]

WOD 50 wall ball 40 calorie row/bike 30 hang snatch 95/65 20 box jump 10 hspu 20 box jump 30 hang snatch 40 calorie row/bike 50 box jump If you do the row on the way down you do the bike on the way up and vice versa

SWOD PUSH PRESS Off new working max 3@70% 3@80% 3+@90% WOD 50 Deadlifts 135/95 500 meter run 30 Power Cleans 135/95 500 meter run 10 Power Snatches 135/95 Spartan 10 Rounds 200 meter run 10 burpee pull-ups 50 meter sled push 135/90

SWOD Back Squat (off new working max) 3@70% 3@80% 3+@90% WOD 21 EMOM Round 1: 40 double unders Round 2: 3 Front Squats @ 70% (from ground) Round 3: 5 Ring Muscle Ups (10 C2B Pull-ups)   METCON 1. 40 calorie Partner Assault bike (20 cal each) and other partner Rip stick (RIP) jack (jumping Read more about 9.11.2017[…]

We have a guest writer today! Coach LaDee!!! Putting the Fun in Fitness I recently started mountain biking again. I used to do it several years ago and even competed in some races back then. I’m not sure where I lost my joy for this sport; it just seems to have gotten lost in life. Read more about Coach Dan’s Sunday Spotlight 9.10.2017[…]