Announcements Memorial Day “Murph” Open to all with a minimumdonation of $25 per person. Guests highly encouraged. We will have options for all fitness levels. 8:00 AM – Doors open, check-in begins 8:30 AM – Program begins 10:00 AM – Time cap Immediately following Hero WOD: Memorial Day BBQ atBayboro Brewing Co (walking distance from… Read more »
CrossFit WOD – Fri, May 26
Announcements Memorial Day “Murph” Open to all with a minimumdonation of $25 per person. Guests highly encouraged. We will have options for all fitness levels. 8:00 AM – Doors open, check-in begins 8:30 AM – Program begins 10:00 AM – Time cap Immediately following Hero WOD: Memorial Day BBQ atBayboro Brewing Co (walking distance from… Read more »
CrossFit WOD – Thu, May 25
Announcements Memorial Day “Murph” Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial… Read more »
CrossFit WOD – Wed, May 24
Announcements Memorial Day “Murph” Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial… Read more »
CrossFit WOD – Tue, May 23
Announcements Memorial Day “Murph” Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial… Read more »
CrossFit WOD – Mon, May 22
Announcements Memorial Day “Murph” Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial… Read more »
CrossFit WOD – Sat, May 20
CrossFit9 – CrossFit WOD Metcon Metcon (Time) In Teams of Two, For Time: Buy In : 1 Mile Run (together) 20 rounds: 8 Sumo Deadlift High Pull 8 Lateral Burpee Over Bar (alternate partner every round) Cash Out: 1 Mile Run (together)TC: 35minutes L1:45/35; 800m run L2:95/65 L3:115/85
CrossFit WOD – Fri, May 19
CrossFit9 – CrossFit WOD Strength Bench Press (A) Pendlay Row 3 x 8-12 (increase weight each set) Then, B) Bench Press 5 x 5) Complete all sets of Pendlay Row before starting the Bench Press Metcon Metcon (AMRAP – Reps) 4 x 3 min AMRAPs 15/12 Cal Row Max reps of Clean & Jerk in… Read more »
CrossFit WOD – Thu, May 18
CrossFit9 – CrossFit WOD Gymnastics Gymnastics (Checkmark) 12 Minute EMOM (for quality) 30 sec Shoot Throughs 1-3 Strict Ring Muscle-UpsScaling: Shoot Throughs: Higher the Parallettes the easier (use plates to raise, or perform with boxes) Support holds Reverse Plank Muscle Up: Negatives Low Ring Toe Spot Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute… Read more »
CrossFit WOD – Wed, May 17
CrossFit9 – CrossFit WOD Weightlifting Snatch (3 x 3 @ 70% 3 x 2 @ 75% 3 x 1 @80%+ ) TC: 20 Mins Score: Weight Beginner 9 x 2 Metcon Metcon (Time) For Time 3-6-9-12-15-18 Front Squats Toes to BarTC: 13 minutes Score: Time L1: 45/35 L2: 95/65 L3: 135/95