WOD For Time Teams of 2: 100/70 Calorie Bike, 100 Kettlebell Walking lunges 53/35, 100 GHD Sit-ups, 10 Rope Climbs. 20 Minutes Cap. T Minus 7 Days! Attention: For Kids CrossFit, there will be no Blackhawks class on Wednesday, September 11, no Little Birds class on Friday, September 13, and no Blackhawks class on Monday, … Read more
WOD GFF Teams of 2: For Time: 20 Dumbbell Snatches 50/35, 20 Burpee Box Jumps Overs 24/20, 40 Dumbbell Snatches, 20 Burpee Box Jumps Overs, 60 Dumbbell Snatches, 20 Burpee Box Jumps Overs, 100 Dumbell Snatches, 20 Burpee Box Jump Overs. One athlete works the other rests. 25 Minute Cap. T minus 9 days. Attention: … Read more
WOD “Nicole” AMRAP In 20 Minutes: 400 Meter Run, Max Strict Pull-ups. T minus 10 days.
WOD For Time 10 Rounds: 9 Thrusters 95/65, 35 Double-Unders. 15 Minute Time Cap. T Minus 11 Days! Tuesday Night Musings with Coach Alecio. T minus 11 days! In less than two weeks, or on September 14th, we will be moving Helo to its new temporary location! I find myself reflecting on the last 6 … Read more
WOD 18.1 AMRAP 20: 8 Toes To Bar, 10 Dumbbell Hang Clean & Jerks 50/35, 14/12 Calories Row. T-11 Days Attention: First, the focus of the month for September is preparing for the Open, so we will be doing a lot of past Open wods. We will be trying to maintain the stimulus, and not … Read more
WOD Teams of IDK 20-30 Minute AMRAP: Zig Zag Sprints, 40 Yard Sled Pull, 20 Yard Bear Crawl. T Minus 12 Days. Attention: Happy Labor Day! Come in for a great wod out on the field at 10 a.m. Also make sure you give a big congrats to Trent C., Jake P., and Kyle C., … Read more
WOD Teams of 2 For Time: 20 Calorie Row, 40 Dumbbell Push Press 50/35, 20 Calories Row, 60 Burpees Over Dumbbells, 40 Dumbbell Push Press, 20 Calories Row, 80 Sit-ups, 60 Burpees Over Dumbbells, 40 Dumbbell Push Press, 20 Calories Row, 100 Kettlebell Swings 50/35, 80 Sit-ups, 60 Burpees Over Dumbbells, 40 Dumbbell Push Press, … Read more
WOD For Load 1 Rep Overhead Squat, 1 Rep Bench Press. Take 12 Minutes to build in weight with both lifts. Attention: Good luck to Jake P., Kyle, and Trent C. as they are competing in the Southwest Championship this weekend (Fri/Sat) – if you can make it to watch them compete you definitely should! … Read more
WOD 2 Rounds: 800 Meter Run, 50 Wall Balls 20/14, 30 Chest To Bar Pull-ups. 18 Minute Time Cap.
WOD AMRAP 6: 25 Hip Extensions, :30 L-sit (accumulate), Rest 1 Minute AMRAP 5: 100′ Waiter’s Walk 50/35, 75 Double-Unders.