Here we go!

18.4 is this week!!  Two names and two heavy days!  Big Week Team! Monday: Back Squat Tuesday Helen Wednesday: Elizabeth Thursday: Pull-up 1 RM, Ski erg and GHD sit-up conga line (1 round per person) Friday: 18.4 Saturday: Adam Brown, yes it’ll be a team version and...

Booyah, big week!

CrossFit’s Weekly WODs Monday: OHSQ’s, Pull-ups, and DB Overhead Lunges Tuesday: Snatch Balances and Hip Extension Work – come train! Wednesday: Bench Presses and 400m Row Sprints Thursday: Cleans 95/65, Deadlifts 95/65, Bent Over Rows 95/65, Presses 95/65,  and...

The forthcoming awesome…

Monday: Repeat 18.1 or 21-15-9 Hang Sq Snatch 95/65, Burpees over Bar ***TDE: 30 wall squats*** Tuesday: Back Squat x3 ***TDE: 3 minutes in a plank*** Wednesday: 15 GHD Sit-up, Row 250m, 35 DBLU, trade rounds 4 each ***TDE: 30 burpees*** Thursday: Push press for max...

Crazy Dayz!

Monday: Run 600m, 24 Horizontal Ring Rows, 24 GHD Sit-ups, Run 400m, 16 Horiz Ring Rows, 16 GHD Sit-ups, Run 200m, 8 Horiz Ring Rows, 8 GHD Sit-ups for Time  ***TDE: 30 Wall Squats*** Tuesday: DT Great Hero WOD 🙂   ***TDE: 30 Burpees*** Wednesday: Front Squats!! ...