Announcements

FOUNDING MEMBERS:
Dedication WOD Monday 4/10. Please wear Founding Member T-shirt!

CrossFIt Windansea – CrossFit

Strength

Back Squat (5×5)


Metcon (Time)

4RFT:

10 Thruster (95/65)

10 Alt. KB Snatch (53/35)

30 DU
Modified Beauty and The Beast OffShore Comp.

KB Snatch is from the ground each rep. Alternating. Full Lock out at the top.

12 minute time cap.

April 3, 2017

04/03/2017

Announcements FOUNDING MEMBERS: Dedication WOD Monday 4/10. Please wear Founding Member T-shirt! CrossFIt Windansea – CrossFit Strength Back Squat (5×5) Metcon (Time) 4RFT: 10 Thruster (95/65) […]
April 1, 2017

04/01/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) Cash In: 600m Run then, 20-15-10-5 KBS (53/35) Push Up V-Up Goblet Squat (53/35) Double Unders Cash Out: 600m […]
March 31, 2017

3/31/2017

CrossFIt Windansea – CrossFit Weightlifting Snatch Balance (3×5) Metcon Metcon (Time) 6-9-15-18-21 Sumo Deadlift High-pull (95/65) Wallball (20/14) Burpee Over Bar (lateral)
March 30, 2017

3/30/2017

CrossFIt Windansea – CrossFit Accessory Metcon (Weight) 3 Rounds NFT: (12 min) 100m Farmers Carry :10 sec in Ring Support :10 sec in Bottom of Dip […]