WOD

Sunny Saturday Sessions at Wilcox Park!

by Jesse | Jun 18, 2021 | 0 Comments

NO AM CLASSES SATURDAY THE 19TH AT THE GYM. WE’RE AT WILCOX PARK INSTEAD at 11:00AM!!

Hey guys! Come join us, sweaty times and meat afterwards! Scaling of course, no vest of course, and yeah I’ve got the gear covered, except a few extra rowers and we’re all set :). Our LCF as Rx’d version isn’t very much the same as the original Crossfit.com version, but that’s OK. We did plenty of Pull-ups in “Daniel” earlier this week, and that’s all we’re really missing from this workout. This is a great workout to do in a park with friends, lots of reps, rowing, box jumps or step-ups, good time in the sun having fun.

-Army Spc. Hilda Clayton

The Workout:

“Hildy”

For Time with a buddy:

Buddy 1: 50 cal Row

Buddy 2: 50 cal Row

Buddy 1: 45 DB Thrusters (25/15)

Buddy 2: 45 DB Thrusters (25/15)

Buddy 1: 50 Box Jumps 24/20

Buddy 2: 50 Box Jumps 24/20

Buddy 1: 45 Wallball Shots (20/14)

Buddy 2: 45 Wall Ball Shots (20/14)

Buddy 1: 50 cal Row

Buddy 2: 50 Cal Row

As Rx’d:

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

Friday’s Double Whammy, Big Money? Isabel, and Isabel Light, just right!

by Jesse | Jun 17, 2021 | 0 Comments

Remember Guys, NO SATURDAY SESSIONS IN THE GYM. We’ll be meeting at Wilcox Park for you Juneteenth workout “Hildy” as per the instructions on the board in the gym. Check there for details and specifics! Thanks!!

This is two workouts in one! 60 reps, pacing is super key, but ultimately the work is gonna be really nice, as you tire out, the weight gets lighter, we never do that! So enjoy it 🙂 The first 30 reps, is Isabel a benchmark CrossFit WOD (workout of the day), we’ve done that workout plenty of times, so I figured we could slow down through Isabel, and then try and speed up again and finish strong with another 30 lighter snatches. I think your guys technique will benefit from less pressure to blaze through the first 30 so fast also. Smart!

The Workout:

Isabel + Lighter Isabel For Time:

30 Power Snatches 135/95

30 Power Snatches 95/65

Tectonic Thursday

by Jesse | Jun 16, 2021 | 0 Comments

The Workout:

STONES DAY!!!!

Let’s smash the big rocks and have some fun! Scaling includes deadlifting, and GHD work, and to finish with Reverse Hypers and Inversion Table is always a good idea.