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latest wod’s

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July 30, 2015

Rest Day - Open Gym

Strength Class 5:30 - 7 pm
CrossFit in the Park 5:30 - 6:30 pm
On-Ramp 7 - 8 pm

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July 29, 2015


1. Snatch
A. 3×3 Snatch Balance
B. 2×2 Hang Squat Snatch
C. 1×1 Squat Snatch

2. Strength
5×5 Bench Press

3. Conditioning
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Assault Bike
Min 3: 200m Run
Min 4: 50 Double unders

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July 28, 2015

1. EMOMx10 3 Squat Cleans

2. 21 Thrusters, 95/65
21 KBS, 2 pood/1.5 pood
400m Run
15 Thrusters
15 KBS
400m Run
9 Thrusters
9 KBS
400m Run

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blue ash crossfit Events

08-01-15

31 Heroes WOD

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07-21-15

CrossFit Games

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07-04-15

Red, WOD, & Blue

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