WOD BLOG

Our WOD and community news will be updated regularly on our blog.

    Loading posts...
  • WORKOUT OF THE DAY – TUESDAY 2/13/18

    A: 500M ROW 2 MIN PEC SMASH (LAX) 2 MIN SINK STRETCH (BB+BENCH) 2 MIN TABLE POSE/STRETCH 4 MIN WALL BALL T-SPINE STRETCH B: 3X 25′ BEAR CRAWL 5 INCH WORMS 5/5 HOLLOW ROCK/SUPER MAN 10 BANDED PULL-A PARTS C: BENCH PRESS 5-5-3-3-2 D: 14 MIN AMRAP: 5 HAND RELEASE PUSH-UPS 10 HANG POWER CLEAN…

  • WORKOUT OF THE DAY – MONDAY 2/12/18

    A: TABATA ASSAULT BIKE (4 MIN) 4 MIN SAMSON STRETCH W/LATERAL BEND 2 MIN GLUTE SMASH (LAX) B: (3X) 25′ DUCK WALK 6 BS W/3 SEC PAUSE IN BOTTM OF SQT. 10 BOX STEP UPS 5/5 IRON CROSS (FACE UP) C: 12 MIN BS EMOM ** MOVE UP 5LB EACH MIN 4 REPS-BS 1 1/4…

  • WORKOUT OF THE DAY – FRIDAY 2/9/18

    A: 2 MIN JUMP ROPE 4 MIN HIP FLOSS 4 MIN T-SPINE EXT (FOAM ROLLER) 2 MIN ANKLE FLOSS B: (3X) 5/5 KB BOTTOM UP SRICT PRESS :30 PLANK HOLD 25′ CAT CRAWL :30 TABLE HOLD 5/5 DB SNATCHES C: “LETS GET CONDITIONAL” – 75 CAL ROW – 60 1-ARM DB SNATCHES – 45 LATERAL…

  • WORKOUT OF THE DAY – THURSDAY 2/8/18

    A: 2 MIN ASSAULT BIKE 4 MIN HIP FLOSS 4 MIN COUCH STRETCH 2 MIN SMASH CALF (LAX) B: (3X)10- JUMPING SQUATS 10 KBS (USSR) 5/5 TOE TOUCHES 5/5 SCORPIONS C: “THE FIVES” **FOR REPS MOVEMENTS: 7 WALL BALLS 10 (STATIONARY) FRONT RACK DB LUNGE 13 BUTTERFLY SIT-UPS 5 MIN AMRAP/5 MIN REST 4 MIN…

  • WORKOUT OF THE DAY – WEDNESDAY 2/7/18

    A: 800M ROW (*WORK ON FORM &TECHNIQUE) 4 MIN T-SPINE (DOUBLE LAX) 2 MIN THORACIC EXT (BENCH) 2 MIN SHOULDER DISTRACTION B:2X 25’INCHWORMS 5/5 ARM BARS 5 (EA) I’S-Y’S-T’S W/2.5 PLATE 10 HANGING SCAP RETRACTIONS C: STRICT PULL-UPS (QUALITY) 5-5-5-5 HORIZONTAL RING ROWS W/FEET ON BX 8-8-8-8 *** PULL RINGS BETWEEN CHEST AND BELLY BUTTON.…

  • WORKOUT OF THE DAY – 2/6/18

    A: AGILITY DRILLS (2MIN)X 2 MIN SPINX POSE (YOUTUBE) 2 MIN MODIFIED DOWNWARD DOG POSE 2 MIN COW’S FACE STRETCH (YOUTUBE) B: 3X- 10 WEIGHTED/SEATED PASS THROUGHS 10 AROUND THE WORLD W/KB 20: FS W/3 PAUSE IN BOTTM OF SQT 5 DEADLIFTS W/BB 20: WRIST WALKS (UP & DWN) C: STRICT PRESS (BUILD TO HEAVY…

  • WORKOUT OF THE DAY – MONDAY 2/5/18

    A: MUSICAL WALL BALLS (3-4MIN). 4 MIN PIGEON POSE 2 MIN WALL SQUAT B:(2-3X) 25′ BEAR CRAWL 10 SQUATS 25′ FROG LEAPS 10 ALLIGATOR PUSH UPS **SEE LINK. HAPPY BIRTDHA Y COACH IZ & MIKE 1-30 AB-MAT SIT UPS 2- 2 STRICT T2B/KNC 3- 4 BIRTHDAY BURPEES 4- 19 PULL-UPS 5-80 KBS (USSR) RX: 53-35…

  • WORKOUT OF THE DAY – Friday, February 2

    A: 2 min Assault bike 4 min trap/shoulder smash (B.B. 2 min ankle Floss B: 10 PVC PASS THROUGHS 5 BTN SN PUSH PRESS(bb) 5 Sotts Press (pvc/bb) 5 Snatch balance (BB) C: Snatch Complex 1 Snatch 1 Hang Power Snatch 2 Overhead Squats = 1 set 1-1-1-1 “Jumanji” 4 rounds: 5 Power Snatches Rx+…

  • Restorative WOD – Saturday, Jan. 27 at 10AM

    This Saturday join us for another Restorative WOD at 10AM!        

  • Crossfit 323 Paleo Challenge!

    Trying to hit the ground running? Join us in our 2018 Paleo challenge. It’s a great way to hit the reset button after the holidays. We also have The BodySpec Truck coming on 2/5/18 from 3-8PM. Never been scanned before? Try it out. For more details on the Paleo challenge click here. For more details…