rope climbs

Hero WOD “Brian”

Hero WOD “Brian” WOD and photo c/o CrossFit.Com 3 rounds for time: 5 rope climbs (our RX marked target is 14’) 25 Back squats Rx weight is 185lbs RIP Sir!  CrossFit pioneered in honoring our nation’s heroes in a workout due to its rich grassroots history of LEOs and military men/women who found CrossFit early on. […]

Sting Like A Bee

3 person teams 1200m team run 60 Front squats (135/95) 12 rope climbs 800m team run 40 Back squats (135/95) 9 rope climbs 400m team run 20 OHS (135/95) 6 rope climbs Free Community WOD when you sign in on our MindBody scheduler by clicking the MEMBERS LOGIN link. The ideal OHS set up with […]

Team WOD #1,000,001 part deux

Teams of 2-3, For time complete: 60 KB Swings (two can work if teams of 3) 800m (together) —————— (one person working at a time) 6 Rope Climbs 60 GHD Sit-ups or MedBall Sit-ups (20/14) 60 Toes-2-Bar 60 GHD Sit-ups or MedBall Sit-ups (20/14) 6 Rope Climbs —————— 800m Run (together) 60 Thrusters (95)(65) (two […]

Stop N Go

3 rounds for time: 3 rope climbs 9 Front squats (165/115) 15 HSPU Flashback Friday to just a week ago to this grand reunion of the 8:30am crew!! Photo c/o Sonal Patel

Mastermind

3 sets not for time: 1 rope climb 10 pull-ups.  Strict ring dips 10 alt pistols 3 rounds for time: 400m run 20 push ups 7 power snatch (135/95) “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – […]

I Am Groot?

2017 Regional Individual Event 3 100ft DB OH walking lunge (70/50) 100 DU 50 Wallball (20/14) 10 rope climbs 50 wallball (20/14) 100 DU 100ft DB OH walking lunge (70/50) Time cap: 20 min Cash Out 2 sets 30m DB Pinch walk – make it challenging to work on your grip strength! 1 set 200m […]