Warm-Up 3 Sets: 5 Calorie bike or row10 Ring Rows10 Air Squats10 Revere Lunges WOD Teams of two,one person working at a time, alternate movements 20 Minute AMRAP: 20 Kettle Bell Swings 53/3515 Sit-Ups16 Kettle Bell Goblet Squats8 Burpees10 Kettle Bell Goblet LungesRead More
Sign-up for the Intramural here Warm-up 3 Sets: :30 Push-up Plank100 Meter Jog:15 Bar Hang Strength/Skill 3 Sets: Rope Climbs OR Rope Pulls From Ground x 3DB Bench x 10Farmer Carry x 100 Meters WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compar to: 6/28/2021Read More
Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats5 Bottoms Ups KB Press Strength/Skill Push Press 5-5-5-5-5 @ 70% WOD 14 Minute AMRAP: 10 DB Shoulder to Overhead, Right Arm 50/3510 DB Shoulder to Overhead, Left Arm10 Toes-to-Bar10 Box Jumps or Step-ups 24/20Read More
Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats:30 Plank Strength/Skill Clean 3@75%3@80%3@85%2@90%1@95% WOD Complete the Following For Time: 21-15-9 Deadlifts 225/155Burpees Over the BarRead More
Learn about and sign-up for this Year’s CrossFit Open Intramural Strength/Skill Back Squat 4 Sets: 6 Reps @ 75% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 8/31/2022Read More
There isn’t an 8:30 class listed on the schedule for this Saturday. We have the pleasure of putting on a class for about 20 sailors form the USS Theodore Roosevelt during the 8:30 hour. However, if this time works best for your Saturday, feel free to show-up and join in the fun! Warm-Up Partner rowing...Read More
Warm-up 3 Sets: 10 PVC Pass Through Lunges5 Cal Bike or Row:15 Bar Hang:15 Tuck or Hollow Hold Strength/Skill Complete 5 sets: Power Snatch x 3 reps WOD Dungeness 8 Minute AMRAP: 21 Double-Unders11 Front Squats 115/75 Octopi 8 Minute AMRAP: 21 Double-Unders11 Overhead Squats 95/65Read More
