CrossFit WOD, May 1, 2020

hey hey hey – IT’S THE FIRST OF MAY!Next Saturday at 8am CST/9am EST we are going to..BREAK THE INTERNET!with Coach Ruffles!50+ people will hit a SPICY Saturday session for ourBIGGEST CLASS EVER!Don't miss it!Pick It Up!!! (Time)WOD DEmo & Scaling...

CrossFit WOD, April 29, 2020

42920429 Short & Sweet (Time)WOD demo & scaling options: -Warm Up- 21-15-9 -Flutter kicks, 2 count -Double unders or single unders or penguin drill -Bicycle crunches, 2 count – Double Unders or single unders or penguin drill -Strength- 6 minute EMOM :30...

CrossFit WOD, April 28, 2020

12 years!!!!!12 MORE (AMRAP – Rounds)WOD DEMO WARM UP 12 SAMSON LUNGES, PER LEG 12 PAUSE AIR SQUATS 12 DEADLIFTS 12 RUSSIAN KB OR DB SWINGS 12 SIT UPS 12 PUSH UPS 12 FAST 2 COUNT JUMPING JACKS BRIEF THE WOD AND START! 30 MINUTE EMOM MIN 1: 12 JUMPING LUNGES + 12...

CrossFit WOD, April 27, 2020

42720TRUTH SERUM (Time)FULL WOD DEMO AND SCALING OPTIONS: WARM UP 3 Rounds 20 Jumping Jacks 10 Air Squats 8 Step Forward Lunge rotation 6 Push up to T STRENGTH FRONT SQUAT 10-10-10 -OR Goblet Squat 20-20-20 As heavy as possible understanding that you have to add...

CrossFit WOD, April 26, 2020

SundayWarm-upWarm-upExtended warm up: 400m run or 2:00 any other cardio 2 Rounds: 40 Prisoner Jacks 30 Butt Kickers 20 Single Leg RDL (alternating) 10 Up Downs (no push-up burpees) 400m run or 2:00 any other cardioMetconSupport Your Local Box Workout 1 (AMRAP –...