2013-08-08
Helen 3 Rounds 400m Run 21 KBS 12 Pullups
2013-08-01 Pyramid Chipper
Run, 400 m 5 Wall Walks 10 Pistols 15 Pull-ups 20 Box Jumps 25 Burpees 20 Box Jumps 15 Pull-ups...
2013-07-31
Every Minute on the Minute for 10 Minutes rotate between 15 Wall Ball (even minutes) 15 KB Swings (odd minutes)...
2013-07-29 Lance Birthday WOD
Since it’s his birthday today I let Lance program the workout. Just be thankful I nixed his first choice 🙂...
2013-07-23 Elizabeth – In Honor of the Royal Baby :)
21-15-9 Power Clean (135/95 or scale to ~50% of your 1RM) Ring Dips Scale with box dips or pushups if...
2013-07-22 Partner Filthy Fifty
Compare to 2013-04-09 With a partner complete the following (only one partner works at a time): 50 Box Jumps 24/20 50...
2013-07-19
4 Shuttle Runs, 20 m 20 Wall Balls 4 Shuttle Runs, 20 m 20 Toes-to-bars 4 Shuttle Runs, 20 m...
CrossFit 316 is Now Open at Our New Location in West Wichita
We are very excited to announce that we are officially moved into our new location at 443 N Maize Rd!...
2013-07-05
Hope everyone enjoyed the 4th – now back to work… 30 Situps 30 Double Unders 30 Situps 30 Lunges 30...