WOD BLOG

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

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  • WORKOUT OF THE DAY – MONDAY 3/25/19

    Happy Birthday Adam & Eric! A: Warm Up 1000 m Row Banded Bully Stretch Arm Circles (Forward+Backward) Wrist Stretches/Joint Prep B: Ring Muscle Up Progression C: “CIRCQUE DU SOLEIL” – 12 min cap Ring Muscle Ups – Complete max number (Standard or Strict) Every 4 min (including 0:00 min): 25/18 Cal Row 50 x Double…

  • WORKOUT OF THE DAY – FRIDAY 3/22/19

    Crossfit Open 19.5 33 – 27 – 21 – 15 – 9 Reps for Time: Thrusters (Rx: 95/65; S: 65/45) Chest-to-Bar Pull Ups (S: Chin over bar or as needed) 20 Min Cap

  • WORKOUT OF THE DAY – THURSDAY 3/21/19

    A: Warm Up 400 m Run 10 x Toss/Catch (at Chest Height) 10 x Toss/Catch (Overhead) 10 x Toss/Catch (Lateral, Both Sides) 10 x Slam to Partner (Strong Hip Close) 10 x Fling to Partner (Crazy Hip Opening) 10 x Bent Over Slam (FAST) B: “GOODBYE CROSSFIT OPEN!” Complete in teams of 2 for time:…

  • WORKOUT OF THE DAY – WEDNESDAY 3/20/19

    A: 8 min Assault Bike with: E2MOM of 5 inch worms + 3 push ups B: Kettlebell Snatch Skills Kettlebell Warm Up & Practice with Snatch Single Kb from ground, then single from hang Double snatch from ground Hang snatchKettlebell warm up and practice with snatch: Tip: Make sure KB doesn’t slam onto back of…

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

    Happy Birthday Eduardo! A: Line/Running Drills Hip Floss Ankle Floss Banded Assisted Air Squat (Facing Rig) B: Back Squat 7 sets / 1 rep Build with 3 sec negative 3 sec pause at the bottom Positive as fast as possible C: “EDUARDO” 21 – 15 – 9 (Time Cap: 11 Min) Deadlift (225/155) Dumbbell Thrusters…

  • WORKOUT OF THE DAY – MONDAY 3/18/19

    A: EMOM10 Odd Min: 15/10 Cal Row Even Min: 4 walk outs + 4 lunges B: Barbell Warm Up E2MOM8 (Build in Weight to Heavy) 2 x Power Clean 1 x Front Squat C: “IRISH GOODBYE” 0:00 – 3:00 INTERVAL 1 7 x Power Cleans (135/95) 3 x Front Squats (135/95) Max Lateral Barbell Burpee…

  • 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…