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WOD Blog
 | Thu, Sep 1 2016 |  |
 | Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!! |
| Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM |
| Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| METCON 5/20/2019 | SKILL WORK 8/30/16 | COMPETITORS TRAINING 9/1/16 | STRENGTH WOD 9/1/16 | WARM UP 9/1/16 |
METCON 5/20/2019(Reps, Rx+, Rx2, Rx3) Tabata HEAVEN! (last done 9/1/16) 20 sec ON/10 secs OFF x 8 Rounds Assault Bike REST 1 min Jump Lunges REST 1 min TTB REST 1 min Thruster 75#/55# ***FOR THE ASSAULT BIKE ONLY TAKE AN AVERAGE OF YOUR CALORIES OVER THE 8 ROUNDS. FOR EXAMPLE 32/8 ROUNDS=4 CALORIE AVEAGE.*** SCORE/GOAL: Lowest of each totaled 35 reps+ Tip: This style of Tabata is all about finding an uncomfortable yet maintainable pace. it is easy to get tricked into going harder than you can maintain on round 1. The first set of each movement stay calm and relaxed keeping an even pace. Then fight to maintain that number for all 8 rounds! Purple Rx+:95#/65# Blue Rx: As written Orange Rx2: 65#/45#, sub KTC Yellow Rx3: 45#/35#, sub Sit Ups White MODWOD: Sub Single DB Thruster or Push Press, regular lunges or Air Squats Planned: Mon,May20,2019 Thu,Sep1,2016
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