WOD: 3 Rounds of: 15,12,9 Kettle bell swings with the following: 25 box jumps, 50 double unders, 1 X 400 Run, 25 Wall Ball.
15 kb swings, 25 box jumps, 15 kb swings, 50 double unders, 15 kb swings, 1 X 400 run, 15 kb swings, 25 wall ball. 12 kb swings, 25 box j, 12 kb swings, 50 du, 12 [...]
Saturday 8:30 AM
WED Evening
How is everyone’s forearms? Alright, maybe the laps for the Farmers Walk was a little too far. Maybe you have a longer reach now to get things from the top shelf??? WOD on Wed. night:
AMRAP (as many rounds as possible in 20 min) of: wall ball, push up, dumbell dead lift, farmers carry, push press, lunge, [...]
Saturday 8:30AM Welcomes some New CrossFitters!
LTT (Thomas) stopped by to say hello and did the Sat. WOD with Doug. He and Andrea were in town this weekend. They are doing well and it was great to see him. We had 3 new CrossFitters at our Saturday class. Our WOD was AMRAP (as many rounds as possible) in 20 min. of:
200 M [...]
Monday - One Workout All Classes
WOD: 5 Rounds
15 Thrusters, 12 Pullups, 9 Burpees
Bobby’s class started it at 6:00 AM, Jack continued with only Shannon B. at 9:15, the lunch class knocked out all 5 rounds, with the finish class of Chris P, Billy P, Jack, and Ray at 6:00PM.
Jack, Laura, and Bobby will be working with a touring group of national [...]
Unique “Grace” Throwing Barbells!
Saturday morning 8:30 AM class WOD consisted of 6 rounds of:
5 Squat Clean and Jerks and a 30 yard Overhead barbell carry. Men #95, Women #45. The Class used the grass hill to power clean the barbell (#45/#95) and toss the barbell up the grass hill and overhead carry back to the start for 2 rounds.
This [...]
Krav Maga starts this week.
Mark is teaching Krav Maga at a real discount to any current CrossFit NEGA member. I will have more info on the website and links to Krav Maga shortly. Classes will be every Tues and Thurs at 6:00PM and Sat following our 8:30 AM class.
Monday nights class raced through the posted HQ WOD of 4 rounds:
Run [...]
Check out the new page “Travel Workouts”
July is the month for vacations, so take this list with you on the road. Many of these can be done at parks, schools, or the hotel parking lot! This list was from a Eva T, CrossFit HQ post.
Full Day of CrossFit - WED
New CrossFitters Turnout.
We welcomed 4 new CrossFitters today! Denise (friend of Angie S.), Brett (friend of Coleman B.), Tiffany (friend of Doug G), and Mark (friend of John B.) Maria’s daughter, Hennebree, jumped in with the adults and did the WOD. She finished all the rounds and reps- scaled down to lighter dumbells and smaller boxes.
WOD’s
9:15 AM> 25 dips, [...]
June 7, Monday
WOD: 5 Rounds of…
Lunch Class, Nikki, John, Seth, David,
5 X Deadlift (175 -195 guys, 105 girls), 10 Burpees with overhead hand clap on the jump.
REST for a full 2 minutes. Sprint 800 M. Total time includes the 2 min. rest. The girls finished all within seconds of eachother in 13:40. John S. in 10 [...]
July 5 Post Fire Works SATURDAY
Saturday, July 5 WOD > 3 Rounds of:
Sprint 200 yards, 50 Air Squats, 40 V Ups, 30 Box Jumps, 20 Dead Lifts (#115, #95), 10 Burpees to Thurster.
We had 2 guests visiting from Texas. Micah and Amy. Micah was impressive with a finish time at 25 minutes. Everyone else finished as prescribed within 32 minutes. Cindy [...]
