Category Archives: WOD

Friyay!!!!!!!!!!!!!!!!!!!!!!!!

Announcements

CHRISTMAS PARTY!!!! The dress will be FORMAL, so dress to impress 😉
This Saturday December 8th at 7:30pm is our CrossFit Postal Christmas party!
There will be food (please bring a side if you can!)
Bring a small 10-20$ dollar gift (if you can) for dirty santa
Bring the whole family and come enjoy some games and fun!
This will be at Josh Ward’s house which is located at:
138 S Camp Road #101, Boone, NC 28607 parking will be TBD. 

CrossFit Postal – CrossFit

3 Position Power clean

Every 1:30 for 7 Sets (10:30):

3 Position Power Clean x 1

(High Hang, Hang, floor)
*Build to heavy complex

High Hang = hip crease

Hang= above knee

Floor=floor

Metcon (Time)

For time:

18-15-12-9-6-3

Power Clean (135/96)

Burpees over Bar

Calorie Row

*15 minute cap
Not all workouts are meant to be finished!

It’s beginning to look a lot like Christmas!


Announcements

CHRISTMAS PARTY!!!! The dress will be FORMAL, so dress to impress 😉
This Saturday December 8th at 7:30pm is our CrossFit Postal Christmas party!
There will be food (please bring a side if you can!)
Bring a small 10-20$ dollar gift (if you can) for dirty santa
Bring the whole family and come enjoy some games and fun!
This will be at Josh Ward’s house which is located at:
138 S Camp Road #101, Boone, NC 28607 parking will be TBD. 
Classes are still on!

CrossFit Postal – CrossFit

Reverse Lunge

Every 2 minutes for 5 Sets (10 minutes):

Back rack Front foot elevated reverse lunge x 6 each leg
*Go as heavy as possible

*Front foot elevated on a 45lb plate

Metcon (Time)

For time:

100 KB swings (53/35#)

*every time you drop the KB you have 10 Burpees

10 minute cap

Wild n’ out Wednesday!

Announcements

CHRISTMAS PARTY!!!! The dress will be FORMAL, so dress to impress 😉
This Saturday December 8th at 7:30pm is our CrossFit Postal Christmas party!
There will be food (please bring a side if you can!)
Bring a small 10-20$ dollar gift (if you can) for dirty santa
Bring the whole family and come enjoy some games and fun!
This will be at Josh Ward’s house which is located at:
138 S Camp Road #101, Boone, NC 28607 parking will be TBD. 
Classes are still on!

CrossFit Postal – CrossFit

Strict Pull-ups and TTB

Every 3:00 for 3 Sets (9:00):

10 Strict pull-ups (if you can do more than 10 do these weighted)

20 Deficit Push-ups 45/25lb plate

10 Strict TTB

Metcon (Time)

For time:

30-25-20-15-10-5

Alternating DB Snatch (50/35#)

50’ HS Walk b/w rounds

*15 minute cap

Squatting Tuesday’s!


Announcements

CHRISTMAS PARTY!!!! The dress will be FORMAL, so dress to impress 😉
This Saturday December 8th at 7:30pm is our CrossFit Postal Christmas party!
There will be food (please bring a side if you can!)
Bring a small 10-20$ dollar gift (if you can) for dirty santa
Bring the whole family and come enjoy some games and fun!
This will be at Josh Ward’s house which is located at:
138 S Camp Road #101, Boone, NC 28607 parking will be TBD. 

CrossFit Postal – CrossFit

Front Squat

Every 1:30 for 7 Sets (10:30):

1 Pause Front Squat (3 seconds in bottom)+ 1 1/4 Front Squat + 1 Front Squat

*Weight stays the same for all 3 Sets.

* shoot for 70%+

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 8 minutes of:

2, 4, 6, 8, 10….

Wallballs (20/14)

Box jumps (24/20″)

Lets get after this Monday!!

Announcements

CHRISTMAS PARTY!!!! The dress will be FORMAL, so dress to impress 😉
This Saturday December 8th at 7:30pm is our CrossFit Postal Christmas party!
There will be food (please bring a side if you can!)
Bring a small 10-20$ dollar gift (if you can) for dirty santa
Bring the whole family and come enjoy some games and fun!
This will be at Josh Ward’s house which is located at:
138 S Camp Road #101, Boone, NC 28607 parking will be TBD. 

CrossFit Postal – CrossFit

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

400 Meter Row

1 Round of:

10 Pull-ups

15 Push-ups

Max Power Snatches (115/80)

Rest 2:00 b/w rounds