Posts Categorized: wod

Sunday 05.11.2014

  Happy Mother’s Day! Announcement:  Our Grand Opening is in less than a week I will be needing some help so anyone interest in helping let me know I hope to have a list of stuff needed by the end of the day.  Thanks We will be at the box from 3p to 4p today more »

Saturday 5.10.2014

  Partner WoD 2 Rounds 3 Minute AMRAP of each: Broad Jumps- Broken up any way Double Unders- :30 on :30 off Medball Sit-ups KB Swings- :30 on :30 off Wheelbarrow- Broken up any way  

Friday 05.09.2014

  Strength Floor Presses 5 Rep Max Then 3×5 at 90% Metcon  10-9-8-7-6-5-4-3-2-1 Hang Clean (108/165) Handstand Push-ups

Thursday 05.08.2014

  Happy Birthday to my Beautiful Wife Megan!!! (Her WoD of choice will be done tomorrow because she can’t make it today ) Announcement:  If you are interested in doing the Tough Mudder in Nashville on June 7th SIGN-UP!  Here is some more information: Also here is the hotel I think Megan and I will stay more »

Wednesday 05.07.2014

  Announcement:  We are looking to get  a group of people together to do a Tough Mudder in Nashville on either June 7th or June 8th.  Let us know if you have any interest should be a fun time! Reminder Do Not Park in front of Brink’s gate.  Thanks Skill Sprints Metcon 8 Minute AMRAP more »

Extra Credit 5/5-5/10

Sorry for being so late! 5/5-5/10 Gymnastics Day 1 4 Rounds 1:00 Handstand Hold with chest facing wall 1:00 L-Sit Hold 1:00 Squat Hold Day 2 3 Rounds 10 Bridge Ups 1:00 Pancake Day 3 5 Rounds 10 Ring Rows 10 V-Ups 3 Wall Climb to Handstand Day more »

Tuesday 05.06.2014

  Reminder do not park in front of Brink’s gate across the street.  Thanks Strength 3 Presses EMOTM for 8 Minutes *65-75% of 1RM Metcon 12 Minute AMRAP 10 Deadlift(153/225) 20 Hand Release Push-ups 40 Double Unders  

Monday 05.05.2014

  Announcement:  Mark your calendars Rend Lake CrossFit’s Grand Opening/CrossFit for Hope fundraiser will be on Saturday May 17th.  More details to come! Strength Overhead Squat 3 Rep Max Then, 3×3 at 90% Metcon 15-12-9 Squat Cleans(93/135) 9-7-5 Wall Climbs  

Sunday 05.04.2014

Announcement:  There will be Open Gym from around 1:30-? We will be working on the office area all afternoon so feel free to come do a WoD or come do some skill work! Metcon “Free Intro Fun” 6-10 Minute AMRAP 10 Squats 10 Push-ups 10 Sit-ups