WOD

Can’t quite decide between three rounds and 5.  3 it is!!!

Wednesday: 11am

Join Zoom Meeting
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Meeting ID: 543 692 6158

Passcode: 162313

The Workout:

3 Rounds for Time of:

400m Run

25 Ab-Mat Sit-up

12 Right Front Rack DB Step-up 40/25

12 Left Front Rack DB Step-up 40/25

***So like hold the single DB on your right front rack, then do step ups with both legs, then switch to the left side after 12 and do the 12 step-ups with the DB on your left side. ***

Rowing:

Max Rounds in 8 minutes of:

Row 7/5 calories, rest :15 seconds

This one goes out to those who’ve never broken a heart…

Tuesday: 11:00m only!

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Meeting ID: 543 692 6158

Passcode: 162313

The Workout:

7 Rounds for Time

7 Overhead Squats 155/105

7 Strict Pull-ups 

Rowing:

5 Rounds of:

Row 880m

Rest 90 Seconds

Little switcheroo there? 🙂

I’m sore, so I’m sure you guys are!  So here we go 🙂

Monday: 11:00m only!

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

The Workout:

“Elizabeth”

For Time:

21-15-9 Power Cleans 135/95

Ring Dips

Rowing:

5 Rounds:

Row 440m

Rest 3 times as long as you rowed for

Hey guys!

Sun: 9:00am only! For Stretchy times!

Join Zoom Meeting
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Meeting ID: 543 692 6158

Passcode: 162313

This is a TBD workout: I might update the site, chances are low that I will 🙂

Come ready to have fun!  And Train hard!!

Hey guys, it’s 21.1!!!

Friday: 11:00am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

The Workout:

UNKNOWN!!  Check out games.crossfit.com Thursday night for the deets!

You guessed it 🙂

Thursday: 11am

Join Zoom Meeting
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Meeting ID: 543 692 6158

Passcode: 162313

The Workout:

Bench Press x5

Rowing:

600m Time Trial

I think a little pacing is in order, but not much, each 100m is about 17 seconds or something.