WOD Blog

Saturday 09.02.17

0830 Partner WOD “Strongman Style” Teams of 4-5: 5:00 at each station: 50m Dog Sled Push Stone-to-Shoulder 50 Meter Sled Pull Tire Flip Sandbag Cleans Strongman style movements are an… Read more »

Friday 09.01.17

WOD “Amanda” For Time: 9-7-5 Ring Muscle Ups Squat Snatch (135/95) *Classic CrossFit benchmark workout today with “Amanda”, a combination of high skill gymnastics and weightlifting. When picking a load… Read more »

Thursday 08.31.17

WOD Goat Day 4 sets of 10 Minutes Pick 4 skills to work on or pick 1, the choice is yours. *We will get out your Goal Trackers and talk… Read more »

Wednesday 08.30.17

WOD “Village People” AMRAP 5 800 Meter Run AMRAP Macho Man (135/95) rest 5:00 AMRAP 5 600 Meter Run AMRAP Macho Man (155/105) rest 5:00 AMRAP 5 400 Meter Run… Read more »

Tuesday 08.29.17

WOD “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups *In this classic CrossFit benchmark workout, looking for you to choose a weight that the first set… Read more »

Monday 08.28.17

WOD “Double Dip” AMRAP 15 50 Double Unders 200 Meter Run 15 Dumbbell Hang Squat Cleans (50/35) *In “Double Dip” we are looking to dial in a consistent pace for… Read more »

Saturday 08.26.17

0830 Partner WOD “Jack & Jill” Teams of 3: 600 Meter Wreck Bag Run (70/50) 100 Power Snatches (75/55) 600 Meter Wreck Bag Run (70/50) 75 Power Snatches (95/65) 600… Read more »

Friday 08.25.17

WOD “Satan’s Whiskers” 3 Rounds: 10 Chest to Bar Pull-Ups 10 Front Squats (165/110) 10 Burpees *In today’s triplet, intensity is the name of the game. Having the correct weight… Read more »

Thursday 08.24.17

WOD “Under Water” 3 Rounds: 50/35 Calorie Row 100 Double Unders 200 Meter Farmers Carry (70’s/53’s) *In “Under Water”, you should pick a pair of Kettlebells or Dumbbells that you… Read more »

Wednesday 08.23.17

WOD Weightlifting Wednesday 3-Position Clean + Split Jerk followed by… “Drop Dead” 4 x (:20 seconds on, :10 seconds off) Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105) Post loads and scores… Read more »