April 12, 2022
Tuesday 04/12/22 Strength - Build to Heavy 3 Push Press - 5-5-5-3-3-3 Wod - 12min. AMRAP 2-4-6-8-10-12-etc. DB Push Press @ 35/20 8 DB FR Box Step Ups @ 20”
April 11, 2022
Monday 04/11/22 Strength - Build to Heavy 3 Deadlifts - 5-5-5-3-3-3 Wod - For Time 15-12-9-6-3 Deadlifts @ 185/135 Burpees 100m Run
April 8, 2022
R.E.D. Friday 04/08/22 Memorial Wod for Becky Conzelman Champion - For Time (30min Cap) 2 Rounds 25 Handstand Push Up 20 Deadlifts @ 135/95 15 Overhead Squats @ " " 10 Burpee Box Jump Overs @ 24/20 800m Run This “Champion” Memorial WOD is dedicated to Becky Conzelman, a former CrossFit Games athlete, and co-founder…
April 7, 2022
Thursday 04/07/22 Active Recovery Day Wod - 200m Row 20-18-16-14-12-10-8-6-4-2 Sit Ups 10-9-8-7-6-5-4-3-2-1 Push Ups
April 6, 2022
These 3 were at it again on Sunday! Congratulations on Completing the Deka Strong! Coach Wayne & Coach Tina PR’d this Event & this was @blairh11’s first Deka Strong Competition. If Anyone is Interested in a Future Deka Event, Hit Us Up! This is for All Fitness Levels!
April 6, 2022
Wednesday 04/06/22 Strength - Build To Heavy Front Squats - 5 x 5 Then - 1 x 20 @ 50+% Wod - For Time 5 Rounds 6 Burpees to 6” Target 9 Single DB Box Step Ups @ 24/20 12 DB Thrusters @ 40/25 (6per arm) 100m Run
April 5, 2022
Tuesday 04/05/22 Shoulder Press - 5 x 8-10reps SuperSet w/ Bent Over Barbell Rows - 5 x 8-12reps Wod - 20min. AMRAP 30 Dubs 100m DB Farmers Carry @ 50/35 30 Dubs 20 Hand Release Push Ups 30 Dubs 20 DB Alt. Rev. Lunges @ “ “
April 4, 2022
Monday 04/04/22 Strength - Power Cleans - Build To Heavy 5 Wod - For Time 400m Run 18 Hang Power Cleans @ 155/105 300m Run 15 Hang Power Cleans @ “ “ 200m Run 12 Hang Power Cleans @ “ “ 100m Run
April 1, 2022
R.E.D. Friday - 04/01/22 Hero Wod - Martin Demeo For Time 21 Squat Cleans @ 135/95 15 Box Jumps @ 24/20 9 Burpees 21 Box Jumps @ “ “ 15 Burpees 9 Squat Cleans @ “ “ 21 Burpees 15 Squat Cleans @ “ “ 9 Box Jumps @ “ “ Dedicated to Firefighter Martin…