December 4th, 2019
WOD AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (95/65) Adv 115/85 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5...
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December 3rd, 2019
Strength 5 Sets: 1 Push Press 2 Push Jerks WOD 21-15-9: Push Jerks (135/95) Lateral Barbell Burpees
December 2nd, 2019
Strength Back Squat Waves Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 76% Set 3: 2 Reps @ 82% -3 Minutes Rest- Set 4: 6 Reps @ 76% Set 5: 4 Reps...
November 30th, 2019
WOD Teams of 3 For Time (30 Minute Cap): 80 Shuttle Sprints 80/60 Calorie Row or Bike 80 Box Jump Overs (24/20) 80 Overhead Squats...
November 29th, 2019
Strength Tempo Deadlift 7 Sets of 1 Tempo: 5 Seconds Up 5 Seconds Down Sets 1-4: 45-50-55-60% Sets 5-7: Build to a Moderately Heavy...
November 28th, 2019
Happy Thanksgiving WOD For Time: 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Strict HSPU or Ring Dips 15 KB...
November 27th, 2019
Strength 3-Pause Power Snatch + Power Snatch On the 2:00 x 5 Sets: 1 Complex (2 Reps) Set 1: 57% Set 2: 60% Sets 3-5: 63% WOD AMRAP 3:...
November 26th, 2019
Strength Power Clean Complex On the 2:00 x 5 Sets: 1 Complex (2 Reps) Set 1: 57% Set 2: 60% Sets 3-5: 63% WOD 3 Rounds: 500m/400m Row or...
November 25th, 2019
Strength Back Squat 3 Sets of 5 *Build to a heavy set of 5 WOD AMRAP 9: 35 Double Unders 25 Air Squats 15 Kettlebell Swings (53/35)
November 23rd, 2019
WOD 3 Rounds: 800 Meter Run 21/15 Calorie Bike or Row 3 Rounds of "Bergeron Beep Test" 1 Round of "Bergeron Beep Test": 7 Thrusters...
November 22nd, 2019
Strength On the Minute x 9: 1 Tempo Front Squat Tempo: 5 Seconds Down 2 Second Pause Aggressively Stand Sets 1-3: 60% Sets 4-6: 64% Sets...
November 20th, 2019
Strength Pausing Overhead Squat Build to Heavy Single *5 Second Pause in Bottom WOD AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders...
November 19th, 2019
WOD 3 Rounds for time: 40/30 Calorie Bike 800 Meter Row 400 Meter Run 20 Burpees
November 18th, 2019
Strength Build to Heavy Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks WOD AMRAP 12: 3 Rounds of "Macho Man""(135/95) 15 Toes to Bar...
November 15th, 2019
WOD AMRAP 4: 21/15 Cal Row or Bike 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 15/10 Cal Row or Bike 15...
November 15th, 2019
Strength/Skill On the 1:30 x 7 Sets: 30 Double-Unders 3-Position Power Clean Set #1 - 50% of estimated 1RM Power Clean Set #2 - 53% Set...
November 14th, 2019
WOD "Climbing Annie" 10-20-30-40-50: Double Unders AbMat Sit-ups After Each Set: Rope Climbs (1-2-3-4-5)
November 13th, 2019
Strength On the 1:30 x 6 Sets: 1 Pausing Back Squat (3 Seconds in bottom) 1 Back Squat Sets #1+2 - 65% Sets #3+4 - 70% Sets #5+6 - 75%...
November 8th, 2019
WOD Teams of 3 AMRAP 25: 200 Sandbag Run (50/35) 7 Burpees 7 Deadlifts (205/145) *Next Athlete Begins Round When Runner Returns
November 7th, 2019
WOD "Goat Day" On the Minute x 20: Odd: Movement 1 Even: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. These are...
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