WOD Blog

Friday 04.14.17

WOD: OPEN & PERFORMANCE “Happy Hour” 3 Rounds: 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks (135/95#) 12 Toes-to-Bar FITNESS 3 Rounds: 12 Power Cleans (115/80#) 12 Pull-ups 12… Read more »

Thursday 04.13.17

WOD: OPEN & PERFORMANCE “Throw Back Thursday” AMRAP 20: Teams of 3: 7 Kettlebell Swings (70/53#) 7 Box Jumps (24/20″) 25m Sprint Out 7 Burpees 25m Sprint In FITNESS 7… Read more »

Wednesday 04.12.17

WOD: OPEN & PERFORMANCE “Upper Deck” Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Squat Snatch – Build to a Heavy Single… Read more »

Tuesday 04.11.17

WOD: “Down Under” OPEN & PERFORMANCE 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) 600m Run 2 Rounds: 50 Double-unders 20 Wallballs (20/14#) 400m Run 1 Round: 50 Double-unders 20 Wallballs… Read more »

Monday 04.10.17

What’s New: This week we will be implementing something new to our programming. 1-2 times per week we will be putting an option on the whiteboard that you can do in… Read more »

Saturday 04.07.17

-0830 Partner WOD- OPEN “Firestarter” Teams of 3: 100 Calorie Row 75 Burpees over Bar 50 Squat Cleans (135/95) 100 Toes to Bar 50 Squat Cleans (135/95) 75 Burpees over… Read more »

Friday 04.07.17

WOD: OPEN, PERFORMANCE & FITNESS “Up and Over” 3 Rounds: 5 Ring Muscle-Ups 10 Power Snatches (115/80#) 20 Box Jump-Overs With the 2017 CrossFit Games Open behind us, some of… Read more »

Thursday 03.06.17

WOD: “Upper Hand” AMRAP 20: 2 Rope Climbs 8 Strict HSPU 50′ Walking Lunge PERFORMANCE 16 Push-ups FITNESS 12 DB Strict Press (35s/20s) While pull-ups are great for upper body… Read more »

Wednesday 03.05.17

WOD: OPEN “Barbell Cycling” Teams of 3: AMRAP 25: 50 Cal Row 50 Power Cleans (135/95#) 50 Cal Row 50 Power Cleans (155/105#) 500 Cal Row 50 Power Cleans (185/135#)… Read more »

Tuesday 03.04.17

WOD: “Middle Ground” 150 Double Unders 5 Rounds: 10 Burpees 10 Toes-to-Bar 150 Double Unders The burpee arguably gets you the most bang for your buck in CrossFit. It requires… Read more »