Entries by Paul Vidal

10/17/2019

Strength/Skill Hang squat clean 2-2-2-2-2-2-2 reps WOD Partner Workout 8 minutes 8 Wall Ball (20/14) 8 AKB swings (2 pood/1.5) 1 min rest 8 minutes 8 Box Jump (24"/20") 8 T2B 1 min rest 8 minute 8 cal bike 8 HRPU

10/15/2019

HERO WOD “Hortman” AMRAP 45 minutes of: Run 800 meters 80 Squats 8 Ring Muscle-ups U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a […]

10/12/2019

WOD 9:00 AM Class DB Bench Press 3×15 “Wonder Twins” Partner WOD AMRAP 16 30 DB Alt snatches (50/35) 30 Wall ball (20/14) 30 Double Unders (switch every two minutes) 10:30 AM Barbell Club Warm up 3 Rounds 3 Power Clean 3 Front Squat 3 Push Press 3 Clean & Jerk Add weight/round – stay […]

Jim Roeder

                                        Hometown:  Columbus, NJ What do you do to pay your bills? IT Director How did you learn about CrossFit and how did you end up in our awesome Box? Watching the Crossfit Games. I came to Fitness Integrated […]

10/09/2019

WOD Heaving Snatch Balance 2-2-2-2-2 Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, (2/1.5 pood) 10 Box jumps (24″/20″) 10 Ring dips