WOD: Sat 10.06.2018 “Lost In Japan”
COLUMBUS DAY SCHEDULE...
"Lost in Japan"
10 Minutes
establish max load for
1 Deadlift+2 Hang Cleans+1 Jerk
Rest 5 Minutes
AMRAP 10
5 Bar Muscle Ups
10 Hang Cleans (75% of above)
WOD: Fri 10.05.2018 “The Admiral”
Columbus Day Schedule...
“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps (24)
WOD: Thu 10.04.2018 “Team Series Event 6”
Nutrition Challenge Ends TODAY!
"Team Series Event 6"
With a partner
2 Rounds
100 Calorie Row
50 Handstand Push Ups
WOD: Wed 10.03.2018 “Don’t Care”
Nutrition Challenge: Get Measured!
"Don't Care"
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
200 Meter Run
DAYBREAKER of the MONTH: Jess K
Jess has been a Daybreaker since our parking lot days, 5 years ago. She went to every workout, killed the runs and could out squat nearly everyone. And, not much has changed!
Jess is consistent. Despite a new and crazy firefighter/EMT schedule she always finds time for CrossFit. Jess is still killing workouts that incorporate running but she also crushes pull ups, handstand push ups, rope climbs and double unders. And, […]
WOD: Tue 10.02.2018 Overhead Squats + Team Series Event 4
DCF North Opens TODAY!
Overhead Squat
5x3, across
"Team Series Event 4"
With a partner
5 Rounds
50 Double Unders
50' Single Arm Dumbbell Overhead Lunges (50/35)
WOD: Mon 10.01.2018 “Fight Gone Bad”
“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station Accumulate as Many Reps as Possible
Wall Balls (20/14) – 10 ft target for everyone
Sumo-Deadlift High Pull (70/53)
Box Jump (20″)
Push Press (75,55)
Row (For Calories)
REST