Image
Image

latest wod’s

Image

November 21, 2014

1. DeadLift
work up to a heavy set of 5

2. HSPU
50 Strict HSPU for time

Image
Image

November 21, 2014

Snatch
5×1 Low Hang Squat Snatch, climbing

2. Squat
3×2 Front Squat

3. “Amanda”
9-7-5 of:
Muscle ups
Squat Snatch, 135/95

4. 3 RFT:
75 Double unders
25 GHDSU
20 1-arm DB Snatch, 70/50 (10/side)

Image
Image

November 19, 2014

1. For Time:
60 Strict Pull ups

2. “Fortitude”
EMOMx30
Odd: 15 Calorie Row
Even: 15 Burpees

Image

blue ash crossfit Events

12-06-14

Health Talk and Free Workout

Image

11-24-14

Thanksgiving Turkey Fry- Paleo Potluck

Image

12-13-14

CFBA Holiday Party - Art of Entertaining

Image