Never Miss a Monday!
WOD Feed
Knuckle Dragger
Oct
12
Join us tomorrow at 1:00 for 20.1!! Not doing the Open? Come cheer on your friends!
15 Minutes to work to a Heavy Complex
Deadlift + Power Clean + Cluster
2 Rounds
800M Run
4 Man Makers
8 KB Squat Cleans (70/55#)
16 HSPU
32 GHD Sit-Ups
64 Double Unders
CrossFit Tip #437 - Hook grip. Hook grip. Hook grip.
Heli Pad
Oct
10
3 Sets
5 Wall Climbs
10 Strict Toes to Bar
20 Pistols
4 Rounds
1 Minute Max, No Transition Time
Devil Press
Toes thru Rings
Power Cleans (155/105#)
2:00 Rest
Try something new. You can do hard things.
Dumplings
Oct
9
4 Sets
5 Weighted Strict Pull-Ups
6 Sotts Press
20 Minute AMRAP
400M Run
20 Walking Lunges
20 Push-Ups
CrossFit Tip #47 - Do the Open!!!
Crazy
Oct
8
3 Sets
10 Deadlift (BW)
10 FR Box Steps
15 GHD Sit-Ups
30 - 20 - 10
Shoulder to OH (115/75#)
Box Jumps
CrossFit Tip #7 - Stop talking when your coach is.
Marco
Oct
7
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
Gymnastics Work
3 Rounds
21 Pull-Ups
15 HSPU
9 Thrusters (135/95#)
