Results For Category: "WOD"

Partner Assisted Swings: 5 Setsx10 Then “Helen” 400 meter run 1.5/1 pood Kettlebell swing x 21 Pull-ups 12 reps 3 rounds for time

AMRAP IN 20 Minutes: 5 1/2 Bupee-Burpees 10 20/24″ Box Jumps 15 Sit-ups

Power Clean- Take 10 minutes find 1RM Then EMOM for 20 minutes: 2 Power Cleans at 85-90% 1 RM 10 Push-ups

5 sets max reps: DB Row Then 3 Rounds for time of: 15 Clean and Press+Snatch 1.5/1 Pood Each Side 50 Double Unders

“Yoga for CrossFit Workshop” Better mobility will lead to more efficient crossfit movements. Yoga brings body awareness, balance, flexibility and accuracy in your movements. Yoga…

Press- 1,1,1,1,1 Then “Karen” Wall-ball 150 shots For time

“Raymond” 5 Rounds For Time Of: 11- Clapping Pullups 2- Double Bodyweight Deadlifts 10- Bodyweight Cleans Our baby boy Raymond Macharia Shiffler is 2 years…

Starting next Thursday 11/8/12 Bill will be available from 6-7p for nutritional consultations and check ins, office hours, skill sessions and electro shock therapy. This…

4 Rounds for time of: 100 Single Unders 50 Yard Burpee Broad Jump 50 Yard Traveling Swings 1.5/1 pood

No Classes on Saturday. Raymond’s Birthday party 3-7p