WOD BLOG

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

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  • WORKOUT OF THE DAY – FRIDAY 3/1/19

    Crossfit Open 19.2 8 min AMRAP 25 x Toes-to-Bar (S: Hanging Knee-Raises) 50 x Double-Unders (S: Single-Unders) 15 x Squat Cleans (Rx: 135/85; S: 95/55) 25 x Toes-to-Bar (S: Hanging Knee-Raises) 50 x Double-Unders (S: Single-Unders) 13 x Squat Cleans (Rx: 185/115; S: 115/75) If completed before 8 min, add 4 min AMRAP: 25 x…

  • WORKOUT OF THE DAY – THURSDAY 2/28/19

    Happy Birthday Rachel! A: 1000 m Row with E2MOM (including 0 min) perform 10 sit up B: “Rachel” 50 – 40 – 30 – 20 – 10 Double Kettlebell Front Rack Walking Lunge (35/24 or S) Ab Mat Sit Up

  • WORKOUT OF THE DAY – WEDNESDAY 2/27/19

    A: 8 min – Every 2 min (including 0 min) perform: 5 x Inch Worm 5 x Sampson + Twist 5 x Plank-to-Push Up Assault Bike for Remainder B: “Helen” 3 Rounds for Time: 400 m Run 21 Kettlebell Swings – USA (53/35) 12 Pull-Ups

  • WORKOUT OF THE DAY – TUESDAY 2/26/19

    A: Line Drills B: 8 min Med Ball Clean C: Hang Squat Clean – Build to Heavy Single 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1

  • WORKOUT OF THE DAY – MONDAY 2/25/19

    A: 800 m Run then x3 5 x Push Ups 5 x Hollow Rocks 5 x Jumping Air Squats B: “FOUR BROTHERS” 1 min Rest Between Each Tabata Tabata Air Squats (Use Med Ball for Depth) Tabata Deadlift (Rx: 155/115; S: Wt where 20 reps possible when fresh) Tabata Air Squats (Use Med Ball for…

  • WORKOUT OF THE DAY – FRIDAY 2/22/19

    Crossfit Open 19.1 As Many Rounds As Possible – 15 min: 19 x Wall Balls (20/14) 19 cal Rows

  • WORKOUT OF THE DAY – THURSDAY 2/21/19

    Barbell Cycling Clinic A: 800 m Run, then 2 Rounds of 20 x Pass Thru 10 x PVC Front Squats 5 x Burpee B: Burgener for Cleans (2x w/ PVC, 1x w/ Barbell) Note: Drop Lower Each Round 3 x Down/Up 3 x High Pull 3 x Turn Over 3 x Displace Feet with Bar…

  • WORKOUT OF THE DAY – WEDNESDAY 2/20/19

    A: 3 Rounds at Warm-Up Pace 10 cal Assault Bike 10 m Lateral Band Walk (Each Side) 15 sec Top of Ring Dip Hold 15 sec Bottom of Ring Dip Hold B: 3 Position Snatch C: “BAM-BAM” For Time 5 – 10 – 15 – 20 – 15 – 10 – 5 Power Snatch (75…

  • WORKOUT OF THE DAY – TUESDAY 2/19/19

    A: 3 Rounds at Warm-Up Pace 50 x Singles/Double-Unders 25 ft Forward/Backward Cat Walks 8 x Russian Swings B: “KUNG FU GRIP” Teams of 2, if Possible 100 x Bench Press (Every time BP reps are broken up, athlete completes: 8 x Strict Pull-Ups Rx+ 155/115; Rx 135/95; S 95/65 & Ring Rows

  • WORKOUT OF THE DAY – MONDAY 2/18/19

    Happy President’s Day! A: Partner Med-Ball Warm-Up 10 x Toss/Catch at Chest Height 10 x Toss/Catch Overhead 10 x Toss/Catch Laterally (Both Sides) 10 x Slam to Partner (Strong Hip Closing) 10 x Fling to Partner (Crazy Hip Opening) 10 x Bent Over Slam (Fast) B: Stamina Squatting EMOM12 Even Min: 3 x Front Squat…