Strength: ME Deadlift 1-1-1-1-1 Conditioning: In teams of three, row as many meters as possible in 12 minutes: Set rower for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters. Post loads and meters to comments.
Strength: A1) Overhead Squats 3×4-6 reps ~rest :30~ A2) Box Jump 3×1 (for max height) ~rest 1:30~ Conditioning: 10-9-8-7-6-5-4-3-2-1 rep* rounds 100m Run Toes-2-Bar* *Reps only apply to T2B, not each run. Post loads, efforts and times to comments. Don’t forget!!! Wear your costume to the WOD to enter yourself in a chance to win […]
Strength: A1) Seated Alternating DB Shoulder Press 3×6-8 (each arm) A2) Waiter’s Walk 3×100 (50/50) A3) Side Planks 3x 30:45 Conditioning: EMOTM for 10 minutes: Odd – 5 Power Clean, 135/95 Even – 10 Ring Dips* * find your dip modification to meet standards (parallel dip, box dip, etc..) Did you know that 1 […]
Warm-up: “O-course” WOD: We want to thank the Creditt family for their loyalty and hard work over the past year. Jermaine and Delma worked hard in and out of the gym and made it a fun a welcoming place (I mean…he did talk to everyone….EVERYONE). We enjoyed the girls in our Kids program too! You […]
Today’s WOD: Celebrate 6 years of business with our favorite people!….for time. We are having a non-formal coffee and pot-luck this morning at 9am (basically, all that means is, if you are hungry…bring food. If you want to bring some snacks for others, that would be cool too!) , followed by a CrossFit Dodgeball tournament. If you’ve […]
Skill: Spend 15 Minutes: MOTM: Handstands a) Kick-up to handstand drills b) Free standing for time (goal- 10 sec.) Conditioning: AMRAP in 12 Run 200m Pull-ups (ME Strict+ ME kipping*) *Rx’d folks: Knock-out as many strict pull-ups as you can, without coming off the bar, and immediately transition into as many kipping pull-ups as you […]