Category Archives: WOD

  • On the 11th Day of CrossFit…

    12 December 2018 Tina

    my coaches gave to me: GRACE! I am sure many of you caught on when the coaches explained how a lot of these benchmarks are “sprints”. Well, here is another! And there’s this thing about Grace. Some peop…

    Read More ›
  • On the 8th Day of CrossFit…

    9 December 2018 Tina

    My coaches gave to me: ISABEL! Workout: Isabel For time: 30 Snatches 135/95# Coaches Notes: Isabel, despite it including a technical and highly-skilled Olympic lift, is a conditioning workout. It is meant to be fast and …

    Read More ›
  • On the 5th Day of CrossFit…

    6 December 2018 Tina

    My coaches gave to ME: HELEN! Woooooo! Which includes AMERICAN KETTLEBELL SWINGS! Now, what IS an American Kettlebell Swing? In American KB swings, the KB extends overhead. It does not stop at eye-level (Russian KB swing…

    Read More ›
  • On the 3rd Day of CrossFit…

    4 December 2018 Tina

    On the third day of CrossFit, my coach gave to me…. FRAN! I remember about 5 years ago, I said to Jay: “Fran isn’t that bad. It’s really not the big deal that everyone makes it out to be.” H…

    Read More ›
  • 3-28-16

    27 March 2016 Jay

    Announcements: 2nd annual Hale Throwdown will be Saturday, 4/23–Rx and Scaled divisions available; Early Bird registration is $40 and runs through Friday, 4/1 Click photo on the right, to sign up. Workout: 3 x 7 back s…

    Read More ›
  • 2-29-16

    28 February 2016 Jay

    Workout of the Day for 2-29-16 Announcements: Don’t forget to log your open scores on games.crossfit.com Workout: Overhead Squat 10-10-7-7-5-5-5-5 Then 3 rounds for time of: 100 double unders 15 overhead squats 115…

    Read More ›
  • 2-16-16

    15 February 2016 Tina

    Workout of the Day for 2-16-16 Announcements: Have you signed up for the Open yet? Workout: Open WOD 11.4 As Many Reps as Possible in 10 minutes: 60 Bar Facing Burpees 30 Overhead Squats (120/90 lbs) 10 Muscle-Ups Coache…

    Read More ›
  • 2-15-16

    14 February 2016 Jay

    Workout of the Day for 2-15-16 Announcements: 9am CrossFit and 10am MissFit only today! Enjoy the holiday! Workout: Front Squat 5 – 5 – 5 – 5 – 5 Start with the finishing weight of last week and s…

    Read More ›
  • 1-29-16

    28 January 2016 Jay

    Announcements: Hale Open: SIGN UP NOW! 5 weeks, 5 workouts, and a friendly intra-Hale competition. Register at games.crossfit.com Hale Ski Trip: sign up on sheet by Wednesday if you want more information: will be booking…

    Read More ›
  • 1-25-16

    24 January 2016 Jay

    Workout of the Day: Skills: Back squat wall ball Workout: Back squat Warm up to the weight you did last week, then take 20 mins to find a new 3 rep max Then 1 set of unbroken wall balls with 20/14 to a 10/9 foot target C…

    Read More ›