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latest wod’s

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May 4, 2016

1A. Complete 12 rds of 1 Power Clean at 60% every 40 sec

B. At 12:00
Complete 12 rds of 1 Power Snatch at 60% every 40 sec

C. At 24:00
Complete 4 rds of:
15 Thrusters, 95/65

2. Row 1k
21-15-9
KBS, 70/53
OHS, 115/80

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May 4, 2016

1A. Complete 12 rds of 1 Power Clean at 60% every 40 sec

B. At 12:00
Complete 12 rds of 1 Power Snatch at 60% every 40 sec

C. At 24:00
Complete 4 rds of:
15 Thrusters, 95/65

2. Row 1k
21-15-9
KBS, 70/53
OHS, 115/80

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May 3, 2016

1. EMOMx15:
Min 1: 18/15 Calorie Row
Min 2: 15 GHDSU
Min 3: 20 Hip Extensions

2. For Time:
21 Deadlifts (225/155), 42 Cal Row, 84 DU
15 Deadlifts, 30 Cal Row, 60 DU
9 Deadlifts, 18 Cal Row, 36 DU

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blue ash crossfit Events

08-06-16

CFHQ Gymnastics Trainer Course

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02-01-16

Facebook Challenge

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02-04-16

Keith Pettit Gymnastics Seminar

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