WOD 201022

Partner AMRAP 15 Max calories and rounds! *1 Partner always on the bike *The other partner must complete the following before you switch: 8 OHSQ (95/65) 8 T2B 2 Rope Climbs “If at first you don’t succeed, try, try again. Then quit. There’s no use being a damn fool about it.” – W. C. Fields

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WOD 201021

Visit the SugarWOD app for a great mobility link! For time: 50 Burpees 50 DB HPCL (by feel) 50 BJ (24/20) 50 Push-ups 50/40 Calorie Bike 50 DB Thrusters (same DBs as HPCL) 50 Sit-ups “You become successful by helping others become successful.” – Unknown  

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WOD 201020

Make sure you have those Halloween costumes ready for next Saturday (31st) – Costume Contest! CrossFit Open 16.3 AMRAP 7 10 PSN (75/55) 3 Bar Muscle-ups Then, 8×14/10 Calorie Bike Sprints “Things may come to those who wait, but only the things left by those who hustle.” – Abraham Lincoln  

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WOD 201019

It’s BIKE WEEK! You heard that right, but not the Harley-Davidson type…you’ll be spending time on that Echo Bike every day this week. So get your leather chaps and helmets ready, it’s time to ride! For total time: 3rds – 21 KB SDLHP, 21 KB GSQ, 21 KB Swings (70/53) Run 1 Mile 80/60 Calorie

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WOD 201016

Benchmark Friday! “Kelly” 5rds for time: Run 400m 30 BJ (24/20) 30 Wall Ball (20/14) “If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – John Quincy Adams

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WOD 201015

Partner AMRAP 18 Relay Style 10 V-Ups 10 KB Swings (70/53) 200ft Sled Push (4/3) “In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive.” – Lee Iacocca

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