workout of the day
11.09.2023
WOD
"Let Me In"
Every 4:00 for 5 sets
20/14 cals row
10/8 cals bike
6 power cleans 155/105
10.12.2023 Member of the Month
Member of the Month
"Shanna"
For Time
24-18-12-6
cals row
power cleans 115/75 95/65 75/55
12-9-6-3
kipping pull ups
09.21.2023 Hero WOD
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
The original “DT” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414“).
08.22.2023
WOD
"Boat Race"
500m row
400m run
Rest 3:00
for a total of 3 rounds
get splits on each round
04.19.2022
WOD
"Leg Burn"
3 rounds for time
15/12 cals bike
15 KB swings 53/35
12 goblet step ups 53/35 (ideally the same KB weight as the swings)
02.01.2022
WOD
Triple Tuesday
9:00 AMRAP
3 bar muscle ups/pull ups
6 TTB or hanging knee raises
9 air squats