Sunday March 24 2019
THIS IS THE FIRST SUNDAY WOD WE DID. SINCE THEY ARE BENCH MARK AND HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY SEPTEMBER 16 2018 AND SEE WHAT YOU DID AND RECORD NEW NUMBERS. DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS? BENCH MARK WODS ARE FOR YOU […]
Saturday March 23 2019
Partner wods today !! Warm-up 2 Rounds 400m Run 10 Squat 12 Jumping Jack 14 Lunge Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits […]
Friday March 22 2019
Happy Birthday Cherly, you bring sunshine and lots of hugs to the gym and we all love them and you! We know you did your birthday bumps so all good. We will not make you do them again! Warm up 2x 400 m run 5 DBell manmakers 10 hollow rocks 10 lat pull ups on […]
Thursday March 21 2019
SADLY THE LAST OPEN WORKOUT TODAY AT 19.5. CHOSE 1. OPEN 19.5 PLUS 1 WOD 2. WEAK SKILL PLUS 1 WOD 3. BELOW WODS, STILL WORKING ON WEAK SKILLS WOD 1 12 ROUNDS Emom do 2-3 or your weak skill. Skipping or D/U do 5-10 ….. keep trying WOD 1 hill […]
Wednesday March 20 2019
Rule is if the object falls off you do 5 burpees! I know the bear crawl didn’t start out with 2 yoga blocks on Robyn Back, but some kind sir, that may be in this picture, decided Robyn needed another one because he thinks Robyn doesn’t enough BURPEES! She rocked it! Warm up 10 crossbody band pulls […]
Tuesday March 19 2019
HAPPY SPRING BREAK EVERYONE CHIPPER TUESDAY EMOM every 3 minutes STOP and do a 200 m run with 100m of it BACK PEDDLING! “7” seven rounds of 7 reps BENTLAY ROWS SIDE JUMP BURPEES… 2 FEET TAKE OFF AND LAND WALL BALLS Assessory 2-3 rds 10 medial deltoid raises 10 […]
Monday Fun Day March 18 2019
MONDAY CHOSE DAY …… DO LINDA FROM SUNDAY OR TODAYS WOD Strength RACKED THRUSTERS 2 2 2 2 2 WOD 1 Inspired by the CrossFit® DT hero workout in honor of USAF SSgt Timothy P. Davis who was killed in action 02/20/2009 PART 1: 6-Minute AMRAP– 12 Synchro Deadlifts – 9 Synchro […]
Sunday March 17 2019
Its Official my son has just graduated from the RCMP and starts work today !! ‘LINDA” PUSHED UP LINDA ADD A 100 M RUN IN BETWEEN TO SHAKE IT OUT 3 BARS OF LIFE (DEATH) 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1.5 bodyweight) Bench Press (bodyweight) SHOULDER ISSUE DO INCLINE […]
Saturday March 16 2019
Partner Saturday …… love these Wods Alternate between partners. One exercises while the other holds plate over head or over the bar holds EMOM every 3 min STOP and go for a 200 m run with a MB Partner A: 100 Double unders/ 150 single skips 50 Pull ups/ banded 100ps Lunges holding slam […]
Friday March 15 2019
Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes CHOOSES today 19.4 Strength 5 4 3 2 2 Incline Bench Press WOD 1 6 min 1000 m row […]