Thanksgiving WOD – DON – HERO WOD – Thursday 11.23.17

Thanksgiving WOD – DON – HERO WOD – Thursday 11.23.17

9:30am – 10:30am  – Hero WOD:  DON,  For time 66 Deadlifts, 115/75 66 Box jump, 24/20 66 Kettlebell swings, 55/40 66 Knees to elbows (Mod: ABMAT) 66 Sit-ups 66 Pull-ups (Mod: Rows) 66 Thrusters, 55/35 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders (Mod: WJR) Previous DON: 11.24.16 11.26.15

Tues 7.4.17 – July 4th WOD

Tues 7.4.17 – July 4th WOD

4th of July, July 4th July 4th, 2017: July 4th BBQ at Dan J’s House For Time:  “1776” 1000M Run 50 Wall Balls (20/14) 100 Single Unders 50 KB Swings (70/50) 100 Singles 50 SSJ (1 for 1) 100 Singles 50 HRPU 100 Singles 50 Pull ups 100 Singles 26 Burpees 45 min cap The […]

Memorial Day Murph – Mon 5.29.17 MDW

Memorial Day Murph – Mon 5.29.17 MDW

CrossFit Hero WOD “MURPH” 1 mile run 100 pull-ups 200 pushups 300 squats 1 mile run You can modify as needed Break up the pull ups, push ups, and squats as needed 2016 2015 2014 INDOOR MURPH: 1600 Meter Row or  1 Mile Bike 100 pull-ups 200 pushups 300 squats 1600 Meter Row or  1 […]

New Years WOD 2017- Sat 12.31.16

New Years WOD 2017- Sat 12.31.16

WOD: 35 Min AMRAP 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row 25 Deadlifts (255/195) 12 Rope Climbs Shout-outs, Box News & Events: Andrew R Bday. Sunday Carla L Bday December 28, 2016: Wellness Information Session 3:30 pm Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5 March 24, 2017: Friday Night Lights (80’s Theme)

Thurs 11.24.16 – Thanksgiving Hero WOD DON

Thurs 11.24.16 – Thanksgiving Hero WOD DON

9:30am – 10:30am  – Hero WOD:  DON,  For time 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 55# 66 Knees to elbows 66 Sit-ups 66 Pull-ups (Mod: Rows) 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders Previous DON: 11.26.15 Shout-outs: Mike Fed Bday Box News: […]