May 20, 2022
R.E.D. Friday - 05/20/22 Hero WOD - Brad Harper For Time - 5 Rounds 18 KBS @ 32/24 13 Burpees 23 WBS @ 20/14 Dedicated to Firefighter Bradley C. Harper, age 23, with the Phoenix Fire Department, Rescue-21 in Phoenix, AZ. Brad was injured at the scene of a major fire and died of those…
May 19, 2022
Thursday 05/19/22 Happy Birthday Jasmine!!! Wod - For Time 250m Row 50 KB Single Leg Romanian DL @ 24/16 250m Row 40 KBS @ “ “ 250m Row 30 Toes 2 Bar 250m Row 20 Box Jump Overs @ 24/20 250m Row 10 Burpees
May 18, 2022
Wednesday 05/18/22 Skills/Strength - Bent Over BarBell Row - 5x 8-12 Reps 3 Inch Worms w/Push Up Wod - And I shall call you Mini-Murph For Time - 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run
May 17, 2022
Tuesday 05/17/22 Warm Up - Empty Barbell x 3 E2MOM 4 Back Squats 8 Romanian Deadlifts 12 Alt. Reverse Lunges Wod - For Time 2 Rounds 30 Deadlifts @ 135/95 200m Run 20 Hang Power Cleans @ “ “ 200m Run 10 Push Press/Jerks @ “ “ 200m Run
May 16, 2022
Fantastic class with fantastic coaches!! Thanks Molly and Dirk!! Highly recommend this class!! • Repost from @jumpnrope • May 14th - @crossfitiq - FLORIDA . We spent our Saturday afternoon with this awesome community in West Palm Beach Florida. We saw a tremendous amount of change from this crew. Thank you so much for hosting…
May 16, 2022
Monday 05/16/22 Warm Up - Patriot Run 3mins. Jump Rope Wod - 20min. AMRAP Buy In - 1mile Run In remaining time - AMRAP 5 Burpees 10 DB Thrusters 15 Double Unders
May 13, 2022
Happy Friday 13th 2022 Wod - For Time 5 Rounds 13 Devil’s Press @ 50/35 22 DB Deadlifts @ “ “ 200m Run
May 12, 2022
Thursday 05/12/22 Wod - For Time (40min Cap) 1000m Row 100 Double Unders 800m Run 10 Squat Cleans @ 135/95 800m Run 100 Double Unders 1000m Row
May 11, 2022
Wednesday 05/11/22 Wod - For Time Buy In - 300m Run 10-9-8-7-6-5-4-3-2-1 Deadlifts @ 155/125 5 Pull Ups 5 Push Ups 10 Slam Balls Buy Out - 300m Run