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  • WOD 072018: Long And Strong

    WOD 072018: Long And Strong

    CrossFit: Conditioning: For Time 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14) -Then- 2 Rds 400m Run 21 KB Swings (24/16) 12 Pullups -Then- 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Cashout Tabata Cal Bike Cal Row RX+: Same Hybrid: Same BootCamp: WOD 1: 50-40-30-20-10 Weighted sit ups 25-20-15-10-5 Box Jumps 10-8-6-4-2

  • WOD 071918: All About That Quickness.

    WOD 071918: All About That Quickness.

    CrossFit: Strength: Front Squats Work Up to heavy 3 Reps Conditioning: 3 RFT 75 Double Unders 50 Air Squats 15 Power Cleans (135/95) 20 Minute Cap RX+: Weight (155/105) Hybrid: WOD 1: 14min AMRAP 20 Medball Jacks 15 Arnold Press 10 Body Saw 5 kb Booty Complex WOD 2: DB Power Cleans BootCamp: WOD 1:

  • WOD 071818: What’s With All The Running?

    WOD 071818: What’s With All The Running?

    CrossFit: Strength: 3 Position Snatch + Bonus OHS 1 Squat Snatch High Hang 1 Hang Squat Snatch 1 Squat Snatch 1 OHS Conditioning: For Time 15-12-9 KB Swings (32/24) OHS (115/75) Cal Row 600m Run After Each Round RX+: For Time 15-12-9 KB Swings (32/24) OHS (135/95) Cal Row 600m Run After Each Round Hybrid:

  • WOD 071718: Mark Of The Beast!

    WOD 071718: Mark Of The Beast!

    CrossFit: Strength: Deadlifts! 1) Romanian Deadlift 0:00-6:00 Work up to heavy 5 rep 2) Sumo Deadlift 6:01-12:00 Work up to heavy 3 rep 3) Conventional Deadlift 12:01-18:00 Work up to heavy Single Conditioning: 4 Rds 4 Minutes a Rd 100′ Walking Lunge Steps (4x 25 feet walks) 15 Deadlifts (185/135) 15 Cal Bike RX+: Rx+

  • WOD 071618: Commence Triceps.

    WOD 071618: Commence Triceps.

    CrossFit: Strength: Super Set Strength A) Bench Press Work Up to Heavy 3 Reps B) Strict Ring Dips Same number of sets as bench (Add Weight if possible) Conditioning: 18 Minute AMRAP 200m Run 16/12 Cal Row 12 C2B Pullups 8 Alt DB Snatch (50/35) RX+: wear a weight vest Hybrid: WOD 1: 16 Min

  • WOD 071518: Clap Along If You Feel… HAPPY!

    WOD 071518: Clap Along If You Feel… HAPPY!

    CrossFit: Strength: Clean Complex 7 sets 1 Clean Pull 1 Hang Squat Clean 1 Push Press 1 Cluster Conditioning: For Time 21 Burpees 21 Power Cleans (115/75) 15 Buprees 15 Hang Squat Cleans 9 Burpees 9 Thrusters RX+: For Time 21 Burpees 21 Power Cleans (135/95) 15 Buprees 15 Hang Squat Cleans 9 Burpees 9

  • WOD 071418: Team Day

    WOD 071418: Team Day

    CrossFit: Teams of 2 For Time 800m Run 50/35 Cal Row 800m Run 30 Power Snatches (115/80) 800m Run 10 Rope Climbs (no rope climbs? Sub 30 strict Pullups) 800m Run One Person works one person rests switch as needed Both people run BootCamp: 30min AMRAP Teams of Two : Alternate Exercises A) 10 Pull

  • WOD 071318: Flip Flop

    WOD 071318: Flip Flop

    CrossFit: Strength: Super Set Strength A) Back Squats 5-7 Sets to build up to heavy 3 rep B) Kettlebell Windmills (5/5) AHAP Conditioning: For Time 50 Double Unders 5 C2B Pullups 40 Double Unders 10 C2B Pullups 30 Double Unders 15 C2B Pullups 20 Double Unders 20 C2B Pullups 10 Double Unders 25 C2B Pullups

  • WOD 071218: Interval Fun!

    WOD 071218: Interval Fun!

    CrossFit: Movement Prep: Movement Prep 2 Rds 60s Bike / Row 5 Burpee Transitions Butt Kickers/High Knees Conditioning: Every 3 Minutes for 7 Rds (21 Minutes Total) 9/6 Cal Bike 6 Burpees 200 Run w/ Med Ball (20/14) CASHOUT: 50 Tricep Pull Downs 50 Banded Pull Aparts 50 Glute Bridges RX+: Vest Hybrid: WOD 1:

  • WOD 071118: Double Double What What.

    WOD 071118: Double Double What What.

    CrossFit: Strength: Clean Warmup 5 Minutes 3 Position Squat Clean Complex (Top Down) Mid Thigh, At Knee, Ground, Bonus FS 5 Sets AHAP Conditioning: 12 Minute Alt EMOM A) 1 Tempo Front Squat (135/95) (5 Count to get to bottom then fast up) B) 5 Strict HSPU (If no Strict HSPU then 10 Standing DB

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