Image
Image

latest wod’s

Image

January 17, 2017

1. Clean & Jerk
60%/2
65%/2
70%/2

2. Clean Pull
(80%/3)3

3. Front Squat
(65%/3)3

4. "Tri-Sprint Intervals V3"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30 10m Shuttle Sprints
AMRAP Cals on Bike
Rest 4:00 between rounds

Image
Image

January 17, 2017

1. "Marston"
AMRAP 20:
1 Deadlift (405/285#)
10 T2B
15 Barbell Burpees

2. Gymnastics Conditioning
For time:
50 Strict HSPU

Image
Image

January 16, 2017

AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups

EXTRA: 50 Strict C2B Pull-ups

Image

blue ash crossfit Events

08-27-16

End of the Summer Throwdown

Image

08-20-16

Mustache Barbell Bash

Image

08-14-16

CFBA Canoeing Trip

Image