by Wodify | Mar 2, 2015 | WOD
CrossFit Surmount – CrossFitBent Over Row (Complete 3 reps EMOTM for 9 minutes)Increase weight as form and execution improve.Metcon (12 Rounds for reps)AMRAP 1-min rnds; 30-second rest between rnds A. Headstand/handstand hold (secs) B. GHD/Abmat sit-ups C....
by GYM Admin | Nov 11, 2013 | WOD
a WOD for Tuesday, November 12 WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm Boot Camps at 6 & 7 am That was quite a challenging Hero WOD! Nice work, folks! Strength Power Clean 5 reps @ 60, 65, & 70% or 1RM Yup, it’s deload week. Yup, many...
by GYM Admin | May 25, 2013 | WOD
Sunday, May 26 WODs at 9:45 & 11 am Announcement: WODs will be held on Memorial Day (Monday, May 27) at 7 & 10 am and Boot Camp will be held at 8:30 am (as normally scheduled). Both the 7 and 8:30 am Boot Campers may attend the 8:30 am session! We will be...
