CrossFit On the River

Wednesday May 22

admin — Thu, 23 May 2013 00:51:16 +0000

The trouble is, you think you have time

Buddha

Kaity

Results

WOD

A. EMOM for 10 Minutes

3 Squat Clean & Jerk

B. AMRAP 7

30 D/U

6 HSPU

Tuesday, May 21

admin — Tue, 21 May 2013 23:43:12 +0000

It’s a sign of mediocrity when you demonstrate gratitude with moderation.

Roberto Benigni

Conquering the box

CFOTR Kids

Results

WOD

TeAMRAP “Helen” 15

200m Run

21 KB Swings

12 Pull-ups

*Teams of 2, alternate after each movement

Monday May 20

admin — Tue, 21 May 2013 03:45:19 +0000

The three most harmful addictions are heroin, carbohydrates, and a monthly salary

Fred Wilson

Stephanie B

Results

WOD

“Justin”

Buy-in

400m Medball Run

3 Rounds

10 Heavy Thrusters

10 High Box Jumps

10 High Wall Balls

4 Burpee M/U or C2B

Buy-out

400m Medball Run

Friday May 17

admin — Sat, 18 May 2013 01:58:03 +0000

People may hate you for being different and not living by society’s standards, but deep down, they wish they had the courage to do the same

Unknown

Chris

Results

WOD

4 Rounds

30 Cal Row

20 Squat Cleans @ 100, 70

*Rest AS NEEDED between rounds

Thursday May 16

admin — Fri, 17 May 2013 02:22:25 +0000

Friends are the bacon bits in the salad bowl of life

Unknown

Farmer Gorillas

Joey

Results

WOD

A. Push Press

5-5-5-5-5

B. AMRAP 7

25 D/U

15 Shoulder-to-Overhead

5 CTB Pull-ups

Wednesday, May 15

admin — Thu, 16 May 2013 00:46:17 +0000

Clear your mind of can’t.

Samuel Johnson

Michelle cleared her mind of can’t!

Jared

Results

WOD

3 Rounds

400m Run

30 Burpees

20 Hang Snatches @ 75, 55

Tuesday May 14

admin — Wed, 15 May 2013 01:01:57 +0000

We are here to drink beer. We are here to kill war. We are here to laugh at the odds and live our lives so well that Death will tremble to take us

Charles Bukowski

Gorilla School

Gorilla Gladiators…….Goril-diators???

Results

WOD

A. Clean & Jerk

10×2

B. TeAMRAP 15

50 Wall Balls

40 T2B

30 Box Jumps

20 KB Snatch

*Teams of 2, alternate every 10 reps

Monday May 13

admin — Tue, 14 May 2013 01:47:09 +0000

What the hell is water?

David Foster

Breanna

Results

WOD

A. EMOM 10

3 OHS

B. “Annie”

50-40-30-20-10

D/U

AbMat Sit-ups

Thursday, May 9

admin — Fri, 10 May 2013 00:48:55 +0000

If you want to know what a man’s like, take a good look at how he treats his inferiors, not his equals.

J.K. Rowling

Happy 9th birthday Nate!

A friendly game of Farmers and Lumberjacks. They were planting corn……..Oops.

Results

WOD

A. 3 Hang Snatch

EMOM 8

B. 400m Run

40 AbMat Sit-ups

30 Box Jumps

20 Push Press @ 95, 65

10 Burpees

20 Push Press

30 Box Jumps

40 AbMat Sit-ups

400m Run

Wednesday May 8

admin — Thu, 09 May 2013 01:32:38 +0000

Being honest may not get you a many friends, but it’ll always get you the right ones

John Lennon

Bob

Results

WOD

A. Back Squat

4×4 @ 70%

3×3 @ 75%

2×2 @ 80%

*Rest :30 between sets, 3:00 between rounds

B. 21-15-9-15-21

Push-up w/ Release

Wallball