Wednesday 10/18/2017
Strength/Skill Front Squat 85% 5×5 WOD AMRAP 20: -9 Calorie Assault Bike -12 Calorie Row -9 Kettlebell Swings (70/53)
Strength/Skill Front Squat 85% 5×5 WOD AMRAP 20: -9 Calorie Assault Bike -12 Calorie Row -9 Kettlebell Swings (70/53)
Skill/Strength Deadlift 5×5 @ 90% WOD 4 Rounds: 10 Deadlifts (225/155) 25 GHD Sit-Ups 40/30 Calorie Assault Bike
Strength/Skill Squat 5×5 @ 85% WOD 800 Meter Run 6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” (135/95) 200 Meter Run 2 Rounds “The Chief” (135/95) […]
40th Birthday WOD For Angie Lencsack -40 Ring Rows -40 Box Jumps -40 KBS 70/53 -40 OHS 95/65 -40 HSPU *EMOM 4 Burpees* Happy Birthday to the Founder of Crossfit […]
Skill/Strength Squat Clean On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 72% Minute 2 – 2 Reps @ 77% Minute 3 – 1 Rep @ […]
Skill/Strength Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 72% Minute 2 – 2 Reps @ 77% Minute 3 – 1 Rep @ […]
Skill/Strength Press/Push Press/Push Jerk 5×5 80% ALL IN SPLIT JERK POSITION!!! WOD Buy In: 800 Meter Run Then 5 Rounds: -12 Chest to Bar Pull-ups -9 Squat Snatch (95/65) -6 […]
REMINDER: Gym Closed Due To Holiday Please continue to stay active and mentally prepare yourself for another great week of training. When you feel like stopping, think about why you […]
“Andy” U.S Army Sgt. 1st Class Andrew T. Weather, 30 of DeRidder Louisiana, Died September 30, 2014. Andy Died from injuries sustained when he heroically ran to a rooftop through […]
Skill/Strength Rope climbs -7 For those that have Rope climbs -14 Legit Attempts for those learning For those learning going half-way up will count as an attempt TIME TO STEP […]