Skill Handstands WOD “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Complete all reps of each exercise before moving to the next. *30min Cap*
Check out this link for a classic CrossFit video on the Deadlift setup position. http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.mov Strength Deadlifts 3-3-3-3-3 WOD With a Partner: 10 Rounds for Time: 5 Deadlifts (275,185) 200m Sprint (alternating rounds)
Just 3 days after a very scary injury, Callie was back at WCCF, doing a few thrusters, helping to coach during the team WOD, and then hopping on the pullup rig and nailing her first ever unassisted kipping pullup (we checked the instant replay; her chin got over the bar)!! Congrats Cal, you are an
-> Continue reading Monday WOD – 073012
Reminder: Sign up for 31Heroes on Saturday, August 4th!!! This WOD is for charity guys, so we want to get as many people as possible. Even if you aren’t going to do the WOD, come cheer us on!! Team WOD TBA in Class!
It has come to our attention that at least a handful of us are attending CountryFest at Gillette on August 25th. So we wanted to put it out there to all our members: Who is going on August 25th and would be interested in a WCCF Tailgate?! Some BBQing, combination drinking/WODing game and an all
-> Continue reading Benchmark WOD Friday – 072712
Rx Jump Rope and Stronger Faster Healthier orders have been made! And new Bumper Plates and some new Pull Up Bands from Rogue are arriving on Friday! Skills WOD Movements WOD For time: 30 GHD sit-ups 225 (155) pound Deadlift, 30 reps 30 Double-unders 95 (65) pound Overhead squat, 30 reps 30 Pull-ups Scaled versions of the WOD
-> Continue reading Thursday WOD – 072612
Reminders! Rx Jump Rope and Stronger Faster Healthier orders are going out today (Wednesday)! Also, FYI, based on your feedback, we are delaying the start of our Paleo Challenge until after Labor Day! Skill L-Sits L-Pullups WOD 20-15-10-5 L-Pullups Box Jumps (24/20) WallBalls (20/14)
Reminder: Get measured for a custom Rx Jump Rope in class ASAP! And pick your colors and cable weight! If you aren’t sure what cable weight to get, we can help you decide. Order is going out on Wednesday! Also, we are making another order from Stronger Faster Healthier, so get your orders in!
-> Continue reading Tuesday WOD – 072312
Reminder: Get measured for a custom Rx Jump Rope in class ASAP! And pick your colors and cable weight! If you aren’t sure what cable weight to get, we can help you decide. Order is going out on Wednesday! Also, we are making another order from Stronger Faster Healthier, so get your orders in! Strength
-> Continue reading Monday WOD – 072312
Paleo Dinner is Tonight (Saturday) at 5pm! Don’t forget your meat! And Paleo goodies Team WOD TBA in Class!