This blog is an important part of the CrossFit Local community. Daily WODs will be posted here, and we encourage athletes to post their times and comments to share with your fellow CrossFitters.
Raising the Bar... and Lowering It
We've had a couple of tougher metcons this week, and now we've got a tough strength workout. This month we'll be working on the back squat in a number of ways. This is one way that will take a great deal of energy to complete. So don't think you won't get a workout!
Back Squat 1-1-1-1-1
And as always, a bit of a Blowout WOD:
For Time:
50 Double Unders
25 Burpees
Post loads and times to comments.
March 2 is Jack Wiggen's birthday. CrossFit Local knows that the best way to honor Jack on his birthday is to do a Local WOD that only Jack himself would dream up. So if this WOD doesn't suit your fancy, go see Mr. Jack Wiggen about it... and wish him a happy birthday ;)
"Jack Attack"
Run 800m
Then 3 Rounds of:
30 KB Swings (35/52)
20 Box Jumps
10 HSPU
Run 800m
Happy Birthday Jack!
Post loads and times to comments.
Kicking off a new month CrossFit Local style with a solid couplet!
Strength:
OHS 5-5-5
WOD:
AMRAP 15 min
8 OHS (65/95)
25 Abmat Situps
Post lifting loads and times to comments.
CrossFit Local's Very Own...
"Hefty Helen"
5 Rounds for Time:
100m Sandbag Sprint (25lbs)
12 KB Swings (35/52), while shouldering sandbag
6 Sandbag Pullups
Post loads and times to comments.
NEW FRIDAY CHALLENGE... Come join us tonight at Milltown in Carrboro at 8pm celebrate CrossFit Local's first month of CrossFitting, our first graduated Foundations crew, Mitchell and Jack's birthdays, and our Friday challenge winners!
Can't wait to see you all there :)
WOD:
4 Rounds
15 Push Presses (65/95)
30 Box Jumps
Post loads and times to comments.
HAPPY BIRTHDAY MITCHELL!
A little birdie told us that Mitchell's birthday was today. Come on out and WOD with us to wish him a happy day.
Don't forget to meet us at Milltown in Carrboro Friday evening for our celebration. We'll wish Mitchell a Happy Birthday then too :)
WOD:
AMRAP 8 min
7 SDHP with Kettlebell (35/52)
7 Pushups
Suggested Lift:
Weighted Pullups 5-5-5-5-5
Post loads and times to comments.
This Friday night there are multiple reasons to celebrate with CrossFit Local! Come meet us at Milltown in Carrboro at 8pm after the 6:30pm WOD on Friday February 26!
We also want to celebrate what a great community we have so far. Thanks for being a part of CrossFit Local :) Check out the Blog to see what Sarah Glass has to say about the celebration this Friday...
Clean it Up and Jump Around!
WOD:
Cleans (95/135)
10-8-6-4-2
Double Unders
10-20-30-40-50
Alternate Cleans and Double Under Sets.
Post loads and times to comments.
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