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WOD2019-05-09T00:02:34+00:00

WOD-October 15th

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Warm Up Coaches Warm Up Strength Power Clean + Hang Power Clean EMOM 8 mins WOD 5 Rounds for Time 10 Power Cleans, 95/135 10 Back Squat 95/135 10 Burpees 28 min cap *

WOD-October 14th

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Warm Up Coaches Warm Up Strength Front Squats 3/6 75% WOD 4 rounds 400 meter Run 4 Ring Muscle Ups (Alternative bar MU or 8 burpee Pull up) 40 double unders

WOD-October 12th

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Warm Up Coaches Warm Up WOD Team of 3 Chipper for time: Buy in: 300 Double Unders 100 Deadlifts 155/205 100 HSPU 100 Toes to Bar 100 over partner burpees ( 2 team members are [...]

WOD-October 11th

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Warm Up Coaches Warm Up Strength Deadlifts 3/6 at 75% TBD Crossfit Games Open Wod 20.1 Join us to perform 20.1 for Friday night lights Kick off Party @ 7pm. We will be running heats [...]

WOD-October 10th

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10/10 (crossfit open begins) Warm Up Coaches Warm Up Strength Squat Clean EMOM 8 Min 2 reps every min increasing to your 75% WOD "Jackie" 1000m Row 50 Thrusters, 35/45 (empty barbell) 30 Pull ups [...]

WOD-October 9th

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Warm Up Coaches Warm Up Strength Skill: Toes to Bar intervals WOD Crossfit Games Open 15.1 Two Parts in 15 minutes (15.1) AMRAP in 9 minutes 15 Toes-to-Bars 10 Deadlifts (115/75 lb) 5 Snatches (115/75 [...]

WOD-October 8th

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Warm Up Coaches Warm Up Strength Back Squats 3/6 75% WOD With a Running Clock for 20 minutes adding 2 reps per round perform 2/2-4/4-6/6….….etc Box Jumps 24”/30” Back Squat 115/165 *Score is Final Full [...]

WOD-October 7th

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Warm Up Coaches Warm Up Strength Strict Press ⅘ 70% WOD AMRAP 4 minutes : 12Cal Bike 12 Clusters (95/65) **Rest 2:00 AMRAP 4 minutes : 12 Cal Bike 8 Clusters (115/80) **Rest 2:00 AMRAP [...]

WOD-October 5th

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Warm Up Coaches Warm Up WOD For time with partner Complete: 1000-800-600-400-200 M row 100 foot walking double KB walk 44/53 ** Athletes must split row equally each round, may not drop KBs during switch [...]

WOD-October 4th

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Warm Up Coaches Warm Up Strength Bench Press 4/5 70% WOD 5 Rounds for time: 21 Wall Balls 15 Calorie Bike 9 Bar or Ring MU (or Burpee Chest to bar PU)

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