Tag Teams

Ross B: the man, the myth, the legend

CrossFit WOD for Sunday 2/19

in teams of 2 for time:
200 perfectly-vertical kettlebell swings
200 goblet squats
100 kb cleans
100 kb snatches

Post teams and times to whiteboard!

HellaFit WOD


Push Up

Going overhead

It’s important to focus on a continual effort to push up on the bar once you commit it overhead so that the elbow and shoulder complex don’t give, allowing the bar to fall out of place.

CrossFit WOD for Sunday 11/12


3:00 on / 1:00 off
overhead squats, 43/29kg + overhead hold
front squat + bottom-of-squat hold
hang power clean + handstand
burpee-over-partner + gymnastics plank

One athlete can work only when the other athletes is in position.

Score is max total reps. Post scores to whiteboard!

HellaFit WOD


:45/:15 work/rest,
5 rounds

– pushup + scap ‘shup
– goblet squat
– Cossack squat
– shuttle sprint burpee
– v-up

Double Up

Lisa W


+ Hanging – Ido Portal

CrossFit WOD for Sunday 2/5

in teams of two

for time:
100 double kettlebell cleans, 2×24/16kg
400m farmers carry
100 pullups
400m farmers carry
100 double kettlebell front squats, 2×24/16kg

Post time to whiteboard!

HellaFit WOD


:40/:20 work/rest
3x each set
1 min rest between sets

– squat
– pushup
– shoulder fly

– split squat, L
– split squat, R
– pullup/ring or hinge row

– ramp sprints
– shuttle runs
– burpees