WOD Blog

Thursday 09.21.17

WOD “CrossFit Teams Series Event 1” 9-15-21: Synchro Thrusters (95,95#/65,65#) Synchro Burpee Over Bar For those not interested in Team Series: 9-15-21 Thrusters(95#,65#) Burpee Over Bar

Wednesday 09.20.17

WOD “Weightlifting Wednesday” EMOM 10 0:00 – 5:00: 3 Pausing Snatch Deadlifts 5:00 – 10:00: 3 Snatch High Pulls rest 5 minutes 10 Minutes to: Build to a Heavy Power… Read more »

Tuesday 09.19.17

WOD “Shred It” 80 Double Unders 80 Air Squats 800 Meter Run 400 Meter Plate Carry Run (50/35) 40 Kettlebell Swings (70/53) 400 Meter Run *No barbell necessary in today’s… Read more »

Monday 09.18.17

WOD “Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run Looking to choose a weight on the barbell that you could complete 15+ Power Cleans unbroken… Read more »

Saturday 09.16.17

0830 Partner WOD “Skid Row” Teams of 3: Row 2.5k 1 Mile sandbag Run Row 2.5k In “Skid Row”, one partner will work at a time, breaking up the work… Read more »

Friday 09.15.17

WOD “Snake Bite” Option A: For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups __________________ Option B: For Time: 15-12-9 Power Snatch (95/65) Overhead Squats (95/65) Chest to Bar… Read more »

Thursday 09.14.17

WOD AMRAP 9: 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) *When choosing a weight for todays WOD, pick something that you will be… Read more »

Wednesday 09.13.17

WOD “Frank the Tank” AMRAP 5, Rest 5 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Lateral Barbell Burpees AMRAP 5, Rest 5 35 Wall Ball Buy-In 9 Deadlifts (225/155)… Read more »

Tuesday 09.12.17

WOD “Cement Mixer” Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar *On the 0:00, you will run 400 meters and complete 12 Toes to Bar. Whatever time you… Read more »

Monday 09.11.17

WOD “Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest 3:00 Between Rounds Classic CrossFit benchmark workout with “Barbara” today. Big totals today on these bodyweight… Read more »