Yearly Archives: 2023

CrossFit - Fri, Aug 18Front Rack Lunge (7x5 each leg )Metcon (Time)4 Rounds 20 Lunges 10 each leg 20 HRPU 40 Mountain Climbers 20 each…

CrossFit - Thu, Aug 17WOW (Weight)40 Minute EMOMMin 1: 7 Bench press 185/135Min 2: 7 Pull upsMin 3: 12 Cal BikeMin 4: Rest

CrossFit - Wed, Aug 16Flip it Smack it (AMRAP - Rounds and Reps)30 Minute AMRAP 200m Run 3 Wall Walks 6 Squat Cleans 155/115 9…

CrossFit - Tue, Aug 15Donny (Time)21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) Burpees In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell…

CrossFit - Mon, Aug 14Back Squat (7x7 AHAP )Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP 15 Cal Bike10 KB Thrusters 5 each arm 53/3515…

CrossFit - Sun, Aug 13Great adventure (Time)5 Rounds 10 DB Push press 20 DUs/60 singles 10 alternating dumbbell press 10 each arm 20 DUs/60 singles…

CrossFit - Sat, Aug 12

CrossFit - Fri, Aug 11Metcon (Time)100 KB Snatches 53/35 50 Each Arm100 Wall Balls 20/14100 Cal Row

CrossFit - Thu, Aug 10To The Core (Time)5 Rounds 10 Deadlift 225/18515 Parallette Pass Throughs 20 Cal Bike 25 CFSU

CrossFit - Wed, Aug 9Helton (Time)3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force…