WOD BLOG

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

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  • WORKOUT OF THE DAY – FRIDAY 3/15/19

    Crossfit Open 19.4 For Total Time (12 Minute Cap) 3 Rounds of: 10 x Snatches (Rx 95/65; S 65/45) 12 x Bar-Facing Burpees Rest 3 minutes, then continue with… 3 Rounds of: 10 x Bar Muscle-Ups 12 x Bar Facing Burpees

  • WORKOUT OF THE DAY – THURSDAY 3/14/19

    A: Garbage Ball B: Running Drills C: “FORREST GUMP” 6 x 400 m Run Use a 2:1 Rest/Work Ratio (i.e. 2 min Run, 4 min Rest) Aim for faster laps as you progress

  • WORKOUT OF THE DAY – WEDNESDAY 3/13/19

    A: Plate Relay Game B: Barbell Warm-Up + Technique Review for All Movements C: EMOM16 for Reps – 1 min/station Min 1: Deadlift Min 2: Power Clean Min 3: Push Press Min 4: REST Note: Rx: 95/65; S: A weight to achieve ~12 unbroken reps

  • WORKOUT OF THE DAY – TUESDAY 3/12/19

    A: “Pick Up Sticks” Game B: Start w PVC; Build in weight, but stay light (Sets x Reps) 3 x 4 High Hang Squat Snatch 3 x 3 Hang Squat Snatch 3 x 2 Squat Snatch C: Heavy Day Squat Snatch + Overhead Squat 5 – 5 – 3 – 3 – 3 – 1…

  • WORKOUT OF THE DAY – MONDAY 3/11/19

    A: “Junkyard Dog” Warm Up B: x3 5 x Bird Dogs 4 x Air Squats 3 x Board Jumps C: AMRAP7 6 x Dumbbell Front Squats (50/35) 6 x Box Jumps (24″/20″) D: Core Finisher – EMOM9 for Reps – 3 stations for 50 sec on/10 sec rest Min 1: Russian Twist (25/10 lb plate)…

  • WORKOUT OF THE DAY – FRIDAY 3/8/19

    Crossfit Open 19.3 For Time (10 min cap) 200 ft Dumbbell Overhead Lunge (50/35) 50 x Dumbbell Box Step-Ups (50/35; 24″/20″) 50 x Strict Handstand Push-Ups 200 ft Handstand Walk Scaled Set 200 ft Dumbbell Front-Rack Lunge (50/35) 50 x Dumbbell Box Step-Ups (50/35) 50 x 5-in Elevated Strict Handstand Push-Ups 200 ft Bear Crawl

  • WORKOUT OF THE DAY – THURSDAY 3/7/19

    Happy Birthday Nikki! A: 3 Rounds @ Warm Up Pace Min 1: Single-Unders Min 2: Over/Unders with Band Min 3: Hip Floss B: “NIKKI” – 5 Rounds for Time 400 m Run 21 x Back Squats (155/115) Lots of mobility for the Open 19.3 tomorrow!

  • WORKOUT OF THE DAY – WEDNESDAY 3/6/19

    A: 4 Rounds at Warm Up Pace 200 m Run 5 x Inch Worms 10 x PVC Pass Through 5/5 x Walking Lunge B: Rope Climb Technique C: “TARZAN” – AMRAP11 1 x Rope Climb 3 x Hang Power Cleans (135/95) 5 x Burpee Facing Box Jump Overs (24″/20″) Note: If feasible, work in teams…

  • WORKOUT OF THE DAY – TUESDAY 3/5/19

    A: “Annie-ish” @ Warm Up Pace 40 – 30 – 20 – 10 Double-Unders Sit-Ups PLUS: Every 2 min: perform 3 burpees (include 0 min) B: “18 Point Zero +” 1000 m Row, then: 21 – 15 – 9 Dumbbell Snatch (50/35) Burpee Over Dumbell Finish w 1000 m Row

  • WORKOUT OF THE DAY – MONDAY 3/4/19

    A: 3 Rounds @ Warm Up Pace 15/10 cal Bike 5 x Walkouts 5 x Burpees 5 x Kettlebell Goblet Squats B: Push Jerk Review/Technique C: “SISYPHUS” – 3 Rounds for Time 10 x Clean & Jerk (135/95) 50 x Wall Ball (20/14)