WOD Blog

Tuesday 09.26.17

WOD “Captain Crunch” AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Double Unders in Time Remaining rest 4:00 AMRAP 4: 2… Read more »

Monday 09.25.17

WOD “CrossFit Team Series Event 4” For time: 100-cal. row, switch as needed 100 toes-to-bars, total Time cap: None Tiebreak: None

Saturday 09.23.17

0830 Partner WOD “2017 CrossFit Team Series Event 3” For time: 50 synchronized wall-ball shots 30 cleans, 135 lb. 50 synchronized wall-ball shots 20 cleans, 185 lb. 50 synchronized wall-ball… Read more »

Friday 09.22.17

WOD “2017 CrossFit Team Series Event 2” For time (15-min time cap): 120 double-unders, each, relay 120 chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of… Read more »

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 »