WOD

AUGUST 10, 2017
admin  |   wods  |   August 10, 2017  |  0 Comments


Complete as many rounds and reps as possible in 7 minutes
50 Double Unders
10 Overhead Squats (135/95)
Daily Thought-
“Pain is that last quarter of a mile. You feel it, but when you’re throu

AUGUST 9, 2017
admin  |   wods  |   August 9, 2017  |  0 Comments


Complete 3 Rounds for Time
Run 3 Laps
15 Groud 2 Overhead (135/95)
15 Over the Bar Burpees
Daily Thought-
It’s not the will to win that matters – everyone has that.  It’s the will to pr

AUGUST 8, 2017
admin  |   wods  |   August 8, 2017  |  0 Comments


A- Every 2 minutes for 12 minutes complete 3 Front Squats
B- Complete for time
30 medicine-ball cleans
30 ring dips
30 medicine-ball cleans
30 chest-to-bar pull-ups
30 medicine-ball cleans
3

AUGUST 7
admin  |   wods  |   August 7, 2017  |  0 Comments


Monday-
Complete as many reps as possible in 8 minutes
30-20-10
Dumbbell/KB Deadlift (70/40)
Box Jump (24/20)
With remainder of time max Toes to Bar
Daily Thought-
“Pain? Yes, of course. Ra

AUGUST 7-11
admin  |   wods  |   August 6, 2017  |  0 Comments



Monday-
Complete as many reps as possible in 8 minutes
30-20-10
Dumbbell/KB Deadlift (70/40)
Box Jump (24/20)
With remainder of time max Toes to Bar
Daily Thought-
“Pain? Yes, of course.

2017-08-05 SAT
Chris Welch  |   wods  |   August 4, 2017  |   0 Comments

Free boot camp at 8:00 AM, open to the public, no CrossFit experience or membership required! First time visitors reserve your spot online here.

Just come in your workout gear, bring a refillab

2017-08-03 THU
Chris Welch  |   wods  |   August 2, 2017  |   0 Comments

5 rounds for time:

10 push presses
1 rope climb

Barbell loads:

Round 1: RX [75/55] Comp {75/55}
Round 2: RX [95/65] Comp {115/75}
Round 3: RX [115/75] Comp {135/95}
Round 4:

2017-08-02 WED
Chris Welch  |   wods  |   August 1, 2017  |   0 Comments

Every other minute on the minute for 16 minutes:

2 split jerks

As many rounds+reps as possible in 12 minutes of:

12 burpees
12 toes-to-bar




Thought of the Day:
The only disci

2017-08-01 TUE
Chris Welch  |   wods  |   July 31, 2017  |   0 Comments

6 rounds (3 min on/1 min off) for total repetitions:

Odd rounds:

10 wall-ball shots
10 hand release push-ups

Even rounds:

Max calorie row

Score is combined total repetitions acr

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