WOD 170512
Best of luck to all of the GCF athletes (and their teammates) competing at the Babes & Beards Competition Saturday at CrossFit DOA!!! Angelo &
PPLAdmin
May 11, 2017
Sport
WOD 170511
FSQ 5×5 @70-75% Then, For time: Run 400m 30 Wall Ball (20/16) Run 800m 30 Wall Ball Run 400m “Work hard, stay positive, and get
PPLAdmin
May 10, 2017
WOD 170510
Jen sporting one of the new GCF tanks! Partner AMRAP 25 50 RKB Swings (70/53) 50 AB Calories 20 DB Man Makers *One partner working at
PPLAdmin
May 9, 2017
WOD 170509
For total time: 3rds – 2min rest between 6 PSN (135/95) 6 OHSQ (same bar) Run 300m *Rest 5mins 3rds – 1min rest between 15
PPLAdmin
May 8, 2017
WOD 170508
DL – 5, 5, 3, 3, 2, 2 (by feel) Then, For time 21, 18, 15, 12, 9, 6, 3 Box Jump (24/20) Hand-Release Push-ups
PPLAdmin
May 7, 2017
WOD 170505
EMOTM 8 3 P + 3 PP + 3 PJ (by feel) Then, For time 21, 15, 9 C2B HSPU “Even if you fall on
PPLAdmin
May 4, 2017
WOD 170504
EMOTM 30 Min 1 – 100ft Sled Push (5/3) Min 2 – 10 HPCL (135/95) Min 3 – 10 AB Calories “Choose a job you
PPLAdmin
May 3, 2017
WOD 170503
OHSQ – 6×1 (By feel) Then, With 12mins: 30 Burpees 20 Muscle-ups 30 Burpees *EMOTM 5 Wall Ball (20/16) “What great thing would you attempt
PPLAdmin
May 2, 2017
WOD 170502
For time: Run 800m 30 RKB Swings (53/35+) 3 Rope Climbs Run 400m 20 RKB Swings 2 Rope Climbs Run 200m 10 RKB Swings 1
PPLAdmin
May 1, 2017
WOD 170501
Happy Birthday coach Elmir! For total time and meters: 3rds – 2min rest between 10 DL (275/185) 10 Box Jump (30/24) Run 400m *Rest 5mins
PPLAdmin
April 30, 2017
