WOD

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

2017-07-31 MON
Chris Welch  |   wods  |    |   0 Comments

As many rounds+reps as possible in 16 minutes:

4 chest-to-bar pull-ups
8 cleans

Start at [75/55] and ascend in weight by 20 lb increments until you find your safe limit.



Thought of

2017 JUL 31 – AUG 5
Chris Welch  |   wods  |   July 30, 2017  |   0 Comments

Monday

AMRAP 16

4 chest-to-bar pull-ups
8 cleans

Start at [75/55] and ascend in weight by 20 lb increments until you find your safe limit.



Thought of the Day:
The notion that ho

2017-07-28 FRI
Brandon Arakaki  |   wods  |   July 27, 2017  |   0 Comments

***4:30 PM class will be the last on Friday to make way for our Women in Business Expo at 6:00-9:00 PM. Everyone's invited to browse the exhibits, one member attending will win $50 off August's bill

2017-07-27 THU
Brandon Arakaki  |   wods  |   July 26, 2017  |   0 Comments

Complete 4 rounds for time:

30 push-ups
20 front squats
20 push presses
20 toes-to-bar

Barbell [115/75]



It hurts, but that’s all it does. The most difficult part of the train

2017-07-25 TUE
Chris Welch  |   wods  |   July 24, 2017  |   0 Comments

As many rounds+reps as possible in 10 minutes:

thrusters [95/65]
chest-to-bar pull-ups

Rep scheme 5-5-10-10-15-15-20-20….



This should be a fun and spicy ascending couplet. The roun

2017-07-24 MON
Chris Welch  |   wods  |    |   0 Comments

Elizabeth (a CrossFit HQ girl workout):
Complete for time, 21-15-9 reps of:

cleans [135/95]
ring dips




Some important steps for ring dips:

First – always take the extra few seco

2017 JULY 24-28
Chris Welch  |   wods  |   July 23, 2017  |   0 Comments

Monday


"Elizabeth"

Complete for time, sets of 21-15-9:

cleans [135/95]
ring dips




Some important steps for ring dips:

First - always take the extra few seconds necessary t

2017-07-22 SAT
Brandon Arakaki  |   wods  |   July 21, 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

Start Today

Take the Plunge

Sign up for 3 free On Board Foundations classes today!