WOD 160406
Skill – Ring Supports – 4rds 10sec ON/10sec OFF, 4rds 20sec ON/20sec OFF, 4rds 30sec ON/30sec OFF Tabata Shoulder Touches (in HS on wall, or
PPLAdmin
April 5, 2016
Health
WOD 160405
*Check out all of those March PRs! Congrats! AMRAP 6 2, 4, 6, 8… RKB Swings (53/35+) KB Push-ups Then, AMRAP 12 200ft Sled Push
PPLAdmin
April 4, 2016
WOD 160404
EMOTM 10 8 Burpees Over Bar *Max BSQ (135/95) in remaining time Then, Run 200m easy – rest Run 300m moderate – rest Run 400m
PPLAdmin
April 3, 2016
WOD 160401
*Best of luck to Regina on the move to Minneapolis! You were one of our very first clients, helping us move in and unpack, and
PPLAdmin
March 31, 2016
WOD 160331
For total time 3rds – 2min rest between Press Complex (6 Strict Press – 5 Push Press – 4 Push Jerk 115/75) Run 300m *5min
PPLAdmin
March 30, 2016
WOD 160330
Skill – KB Windmill 5x10R/10L (by feel) Then, EDT (16rds – 15sec intervals) 4 Renegade Rows 4 Box Jumps (24/20) 4 Ball Slams 4 T2B
PPLAdmin
March 29, 2016
WOD 160329
6x4R/4L KB Front Rack Reverse Lunges *Alternate with 6R/6L Step-ups (KB/DBs – low hang) Then, 6x250m Row Sprints (rest as needed between) “Experience is not
PPLAdmin
March 28, 2016
WOD 160328
BIG CONGRATS to all of the GCF athletes who completed The CrossFit Open! You should be very proud of yourselves, we are! Lots of PRs,
PPLAdmin
March 27, 2016
WOD 160325
The CrossFit Open 16.5 For time: 21, 18, 15, 12, 9, 6, 3 Thrusters (95/65) Burpees Over the Bar Click HERE for more details and
PPLAdmin
March 24, 2016
WOD 160324
*Best of luck Rochelle, we’ll miss you! Say hi to Jon for us and enjoy your new chapter in life in Seattle! 5 Sets: 10
PPLAdmin
March 23, 2016
