WOD Blog

Sat, Sep 15

Sat, Oct 13, 2018 at 8:30am The CFN Triathlon Toledo
Tue, Oct 30, 2018 at 6:00pm Halloween Party!
Sat, Dec 8, 2018 at 10:00am SPEAR Self Defense Class
Thu, Feb 21, 2019 at 4:30pm 2019 Crossfit open
Luke F Sep 17, 2018
Ryan Sep 20, 2018
Tarrah Sep 20, 2018
Luke F Sep 21, 2018
Luke F Oct 4, 2018
Tarrah Oct 4, 2018
Ryan Oct 9, 2018
Ryan Oct 10, 2018
Tarrah Oct 26, 2018
Luke F Nov 8, 2018
Tarrah Nov 21, 2018
Tarrah Nov 21, 2018
Tarrah Nov 21, 2018
Luke F Dec 7, 2018
Tarrah Dec 20, 2018
Tarrah Jan 17, 2019
Tarrah Jan 29, 2019
Casey Mil Feb 27, 2019
Tarrah Apr 9, 2019
Tarrah Apr 12, 2019
Casey Mil Apr 12, 2019
Tarrah Apr 15, 2019
Tarrah Apr 24, 2019
Tarrah Apr 29, 2019
Tarrah May 6, 2019
Derek W May 13, 2019
Tarrah May 13, 2019
Luke F May 14, 2019
Luke F May 17, 2019
Tarrah May 31, 2019
Derek W May 31, 2019
Luke F Jun 17, 2019
Luke F Jun 27, 2019
Tarrah Jul 3, 2019
Luke F Jul 19, 2019
Gymversary Luke F-4
Most Recent Benchmark:
Baseline on Sep 25, 2018 (326 days ago)

121117


Cardio: Time
Warm up:

Skill:
4x rounds for max reps.
1:00 Minute of work
:30 Rest
KB swings (44#/26#)
Toes 2 bar
DUs

WOD:
3 rounds
30x Burpee-broad jumps (width of mat)
30x Reverse walking lunge
15 Pull-ups
15 Sit-ups

100% 0%
TodayAll Time

Andrea SSkill work reps 587, wod time 21:05 
Josh L19:43  Ring Rows

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