CrossFit Tri-County

WODs

Thursday, 09.19.13

Love our supportive community! Strength Back Squat 3-3-3-3 0:03 lowering, explode up WOD AMRAP 12 150m Run 5 T2B 5 Hang Squat Cleans (135, 95) 10 Push-ups Please help us grow our community by posting your scores to the comment section.

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Wednesday, 09.18.13

Rick crushed FGB! Strength Tabata Sit-ups WOD 3RFT 600m Run 12 Pull-ups 12 KBS (70, 53) 30 DUs Please help grow our community by posting your scores to the blog!

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Tuesday, September 17, 2013

We are so proud of how far Lisa has come, she is getting so strong! WOD “Fight Gone Bad” 5 Rounds of: 1:00 Max Wall Balls (20, 14) 1:00 Max SDHP (75, 55) 1:00 Max Box Jumps (20, 20) 1:00 Max Push Press (75, 55) 1:00 Max Calories on Rower[…]

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Monday, September 16

Julie working hard on her ring dips Strength 4 sets: 2 Snatch Pull, 2 Power Snatch, 2 Snatch Balance, 2 Squat Snatch *keep weight light to focus on technique. WOD 15-12-9-9-12-15 OHS (95, 65) Burpees

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Saturday, September 14

John & Tory’s handstand walk WOD Teams of 4 complete: 7K Row 600m Run with Med Ball (14, 10) – 2 athletes 200 DUs 50 KBS (53, 35) 50 Sit-ups 400m Run with Med Ball – 2 athletes 50 Pull-ups 50 Box Jumps (24, 20) 300m Walking Lunges – 2[…]

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Friday, September 13

Coach Ash’s parents, Gabe & Janet, WODing together! Announcements Good luck to all of our athletes doing races this weekend: Darrelle Clifford, Tom Burns & Roland Goodell!! Strength Power Snatch Build to 1RM WOD AMRAP 12 5 Power Snatch (115, 75) 10 Wall Balls (20, 14) 15 Hip Extensions

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Thursday, September 12

Roland has been working hard! Strength Push Press 2-2-2-2 WOD 5 sets of: 15 Push-ups 15 Russian KBS 20 Walking Lunges 20 DUs 25 Cal Row 25 Box Jumps (24, 20) – step down Rest 3:00

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Wednesday, September 11

Please take today to remember all of those who perished 12 years ago on September 11, 2001. “Lest we forget.” Strength Front Squat 3-3-3 Back Squat 3-3-3 WOD 3RFT 400m Run 15 K2E 15 Ring Dips 15 Pull-ups Help us grow our community by posting your score to the blog.

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Tuesday, September 10

Congrats to Ash Neary, Lindsay Bulso & Coach Ash for their first bar muscle ups Monday! Skill Max Height Box Jump *Refer to February 5 for your previous score. WOD 21-15-9 Deadlifts (275, 205) Box Jumps (30, 24) To help foster our community, please post your scores to the blog.

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Monday, September 9

Jess working hard on Saturday! Strength Clean & Jerk 2-2-2-2 WOD 4 sets of: 1:00 Burpee Bar Muscle Ups 1:00 Max Distance Handstand Walk 1:00 Max DUs Rest 2:00

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