WOD Friday, 25 May 2018 02:29

You guys find that pain cave today? Who knew 8 minutes could feel like that?!

21 cal row
15 pull-ups
9 burpees
15 thrusters 95/65
21 cal row
*Rest 3 mins between rounds

#crossfit #wcfr #deadlifts #fastandheavy

WOD Thursday, 24 May 2018 02:17

Reminder, we’re only going to have one class on Memorial Day at 8:00 to do Murph! We’ll probably do it in two waves-one pretty close to 8 and one 15-20 min afer so we’re not all trying to do pullups at once. And bring a friend for free! It’s that kind of share the pain day.

AMRAP 8 mins
2-4-6-8-10-12-14 and so on...
Deadlift 225/155
Box jumps 24/20

Midline/Core conditioning
4 sets
10 hollow rocks
10 v ups
10 ab mat sit-ups
:10 hollow hold
*Rest 1:00 between sets

#crossfit #wcfr #squatsfordays #murph #memorialdaymurph

WOD Wednesday, 23 May 2018 02:06

I’m sure Nate’s wondering...can I please be done now?

For time
Air squats
Push Press 75/45

#crossfit #wcfr #work #cardioweightlifting

WOD Tuesday, 22 May 2018 02:13

Good sprint workout today everyone! Hitting that redline for an extended period pays dividends!

Note-there will be no day care this Wednesday.

Back squat 5-5-5-5-5
*20 hollow rocks between each set
4x500m row
1:00 rest between intervals

#crossfit #wcfr #sprint #work

WOD Monday, 21 May 2018 02:07

Hope you all got some recovery done this weekend and took some time to watch the amazing athletes at regional competitions! Pretty cool stuff. Tomorrow is a basic lung burner...let’s see how fast we can do this one...

For time
100 burpees
*Every 3:00 including 0:00 200m run
Time cap 30 minutes

#crossfit #wcfr #burpees #cardio

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