November 6th, 2019
WOD Teams of 3 5 Rounds Minute 1: 50 Double Unders Minute 2: 25 AbMat Sit-ups Minute 3: Max Cal Bike or Row Minute 4: Rest *Score is...
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November 5th, 2019
Strength On the Minute x 12: 3 Touch n Go Power Snatches *work up to a heavy complex *record heaviest load WOD AMRAP 12: 12 Power...
November 4th, 2019
Strength Front Squat 6 Sets, resting as needed between (~2:00): Set #1 - 3 Reps @ 80% Set #2 - 1 Rep @ 83% Set #3 - 3 Reps @ 80% Set #4 -...
November 2nd, 2019
WOD For Time: 250m Row, 21 Toes to Bar, 21 Burpees 250m Row, 18 Toes to Bar, 18 Burpees 250m Row, 15 Toes to Bar, 15 Burpees 250m Row, 12...
October 31st, 2019
Happy Halloween WOD "Goat Day" On the Minute x 20: Odd: Movement 1 Even: Movement 2 “Goat” is CrossFit slang for a movement that...
October 30th, 2019
Strength/Skill Gymnastic Conditioning On the 2:00 x 5 Sets: 9 Overhead Squats (115/80) 6 CTB Pull-Ups 1-3 Bar Muscle-Ups WOD 3 Rounds:...
October 29th, 2019
Strength On the 2:00 x 5 Sets: 3 Push Jerks Set #1 - 60% of estimated 1RM Set #2 - 65% Sets #3+4+5 - 70-75% WOD AMRAP 12: 15 Push Jerks,...
October 28th, 2019
For Time: 72/50 Cal Bike or Row … Directly into: 3 Rounds: 30 Wallballs (20/14) 20 Dumbbell Power Snatches (50/35)
October 26th, 2019
WOD Teams of 2 AMRAP 25: 12 Front Squats (95/65) Adv 115/80 9 Lateral Barbell Burpees 6 Pull-ups Adv C2B Continuous 400 Meter Weighted Run
October 25th, 2019
WOD Open Workout 20.3 For Time: 21-15-9 Deadlifts (225/155) Handstand Push-ups Directly Into... 21 Deadlifts (315/205) 50-ft. Handstand...
October 24th, 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...
October 23rd, 2019
WOD For Time: 1000 Meter Row 75/50 Cal Bike 50 Box Jump Overs (24/20) 75/50 Cal Bike 1000 Meter Row *Advance Option* 30"/24" Box Jump Over
October 22nd, 2019
Strength Hang Power Clean *Build to a heavy set of 3 WOD AMRAP 12: 15 Burpees 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push...
October 21st, 2019
Strength Back Squat 10-8-6-4-2 Reps Ascending percentages with each: On the 0:00... 10 Reps @ 60% of estimated 1RM On the 3:00.... 8 Reps...
October 19th, 2019
WOD 5 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 15 Push-ups
October 17th, 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...
October 16th, 2019
WOD Teams of 3 AMRAP 25: 10/7 Calorie Bike or Row 10 Slamballs (30/20) 10 Shuttle Runs (10 Meters)
October 15th, 2019
Strength Box Squats 7 Sets of 3 Squats Set #1 - 50% of 1RM Back Squat Set #2 - 55% Set #3 - 60% Sets #4+5 - 65% Sets #6+7 - 70% *Set...
October 14th, 2019
Strength 5 Sets, resting 1:00 between: 1 Clean Deadlift 1 Clean Pull 1 Clean High Pull 2 Power Cleans Set #1 - 50% of 1RM Power Clean Set...
October 12th, 2019
Teams of 2 10 Sets: Alternating Full Rounds 7 Toes to Bar 5 Front Squats (135/95) 12/9 Cal Bike or Row
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