Hero WOD "White"

Saturday, September 23, 2017Hero WOD "White"U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October...

CrossFit Benchmark WOD – “Fat Amy”

Saturday, September 30, 2017CrossFit Benchmark WOD – “Fat Amy”For Time50 Air Squats10 Burpees40 Sit-Ups10 Burpees30 Lunges (alternating legs)10 Burpees20 Kettlebell Swings (1.5/1 pood)10 Burpees10 meter Bear Crawl10 Burpees20 Kettlebell Swings (1.5/1...

‘Weekend Prep Returns’

Friday, September 22, 2017‘Weekend Prep Returns’16 Min AMRAPBuy In: 100 Singles5 Stone Cleans10 Burpees to Bar15 Kettlebell Swings (70/53)20 Cal Row25 Goblet Squats30 + Double UndersRun 100m

‘Chin Over the Bar’

Thursday, September 21, 2017‘Chin Over the Bar’Skill: Pull UpsWOD:7 Power Cleans (135/95)7 Kipping Pullups7 Deadlifts7 Burpees Over Bar

‘The Drop’

Wednesday, September 20, 2017‘The Drop’Skill: Squat SnatchSWOD: Snatch BalanceWOD:10 Squat Snatch (95/65)10 Wall Balls (20/14)10 Kettlebell Swing (70/53)