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Roxanna

Posted by VincentO in WOD. No Comments

31st May

Members: Do you want to win a FREE MONTH of CrossFit? Only ONE QUESTION to enter!

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An MWod Model for Post Surgery/Post Injury Rehab

Posted by Juliet in Blog, injury, injury model, injury progression, post surgery, rehab, rehab model, surgery. Comments Off on An MWod Model for Post Surgery/Post Injury Rehab

30th May

Hey Mwodies, I’m asked all the time to about returning to training after someone has […]


Unholy Pilgrim

Posted by VincentO in WOD. No Comments

30th May

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Measuring Lifestyle and Nutrition

Posted by Juliet in beast mode, Blog, blood panel, blood testing, jim kean, wellnessfx, wellnessfx.com. Comments Off on Measuring Lifestyle and Nutrition

29th May

Hey Mwodies, I am very stoked about today’s post.  I’ve long maintained that you are […]


Down Hill

Posted by VincentO in WOD. No Comments

29th May

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Memorial Day – Closed 4-1

Posted by VincentO in WOD. No Comments

28th May

LETS CrossFit will be closed on Memorial Day. Thank you to all those that have served our country. Your sacrifices have made this country what it is today. We are forever in your debt.



Joker vs Foker

Posted by VincentO in WOD. No Comments

25th May

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Throw n Bows

Posted by VincentO in WOD. No Comments

24th May

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2012 OPEN WOD 3

Posted by VincentO in WOD. No Comments

23rd May

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Run and Hide

Posted by VincentO in WOD. No Comments

22nd May

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Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips