WOD Blog

Friday 06.09.17

Warm Up Coaches Choice or Strength: DeadLift 20 Minutes to complete: 3-3-3-3-3 *Work up in to a heavy but not maximal set of 3. WOD “Bad Mama Jama” 5 Rounds:… Read more »

Thursday 06.08.17

WOD “Filthy 50” 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35) 50 Good Mornings (45/35) 50 Wallballs (20/14#) 50 Burpees… Read more »

Wednesday 06.07.17

Warm Up: Coaches Choice Or Strength/Skill: Clean & Jerk 20 Minutes to work on the following percentages 1 @ 60% 1 @ 70% 1 @ 75% 1 @ 80% 1 @… Read more »

Tuesday 06.06.17

WOD “Grace” For Time: 30 Clean & Jerks (135/95#) No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do… Read more »

Monday 06.05.17

WOD OPEN – PERFORMANCE For time, wearing a weight vest: 1,200 Meter Run Then, 12 rounds of: 4 Strict Handstand Push-ups 8 Chest-to-bar Pull-ups 12 Air Squats FITNESS For Time 1,200 Meter… Read more »

Saturday 06.03.17

0830 Partner WOD “Partner Adderall” 0:00-12:00: 1 Mile Run Max Clean & Jerk (135/95) in remaining time 12:00-15:00: Rest 15:00-24:00: 800 Meter Run Max Power Snatch (115/80) in remaining time 24:00-27:00:… Read more »

Friday 06.02.17

Warm Up Coaches Choice or Strength: Clean and Jerk 60% x 2 – 65% x 2 – 70% x 2 – 75% x 2 – 75% x 2 *If you don’t… Read more »

Thursday 06.01.17

WOD “Team Tosh Sprints” Work/Rest with a partner… 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run *Try to pick a partner that runs at a similar pace… Read more »

Wednesday 05.31.17

WOD OPEN – PERFORMANCE – FITNESS “Fran” 21-15-9 Thrusters (95/65) Pull-ups “Fran” is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity… Read more »

Tuesday 05.30.17

Warm Up Skill WOD: EMOM 10 Odd: Double Unders/Double Under attempts Even: 10 Wall Ball Toss Sit-ups (feet against wall/knees locked out) *Focus on refining your movement here, even if you are already… Read more »