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  • WOD 010719: Thursday Fitness Grooming

    WOD 010719: Thursday Fitness Grooming

    CrossFit: Movement Prep: 3 Rounds 5 Burpee Transitions 5/5 OHWL 5 Beat Swings 5 KB Swings 10 Hollow Rocks Conditioning: “Jerry” For Time 25 Burpees 52 Overhead Walking Lunges (45/25 lb Plate) 25 Burpees 52 Toes-to-Bars 25 Burpees 52 calorie Air Bike 25 Burpees 52 Kettlebell Swings 25 Burpees 52 GHD Sit-Ups RX+: Same Hybrid:

  • WOD 010619: Speedy Equals Meaty.

    WOD 010619: Speedy Equals Meaty.

    CrossFit: Strength: Tempo + Pause Front Squats (3) 5 x @ 50-60% Then Speed Front Squats (5) 5-8 x @ 70% Conditioning: 15:00 AMRAP 5 Muscle-Ups (Bar or Ring)(Sub 5 Strict Pull Ups + 5 Ring Dips) 10 Front Squats (155/105#) 20 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#) RX+: Same Hybrid: WOD 1:

  • WOD 010519: Tuesdays Are For Cleaning

    WOD 010519: Tuesdays Are For Cleaning

    CrossFit: Strength: 12 Minute EMOM 1 Low Hang Squat Clean + 2 Front Squat + 1 Jerk Conditioning: 3 Rounds – 5 Minutes to Complete: (A) 20 DB Hang Power Clean + Jerks (35/25#) (B) 20 Burpees (C) 20/15 Calories on Bike *1:00 Rest Between Rounds RX+: (A) 20 DB Hang Power Clean + Jerks

  • WOD 010419: Welcome to CrossFit EMOM!

    WOD 010419: Welcome to CrossFit EMOM!

    CrossFit: Strength: Snatch 12:00 EMOM 0:00-3:00 2 Mid Hang Snatches (55-65%) 3:00-6:00 2 Below the Knee Hang Snatches (65-75%) 6:00-12:00 1 From the Floor Snatch – Full Squat (Find a heavy single) Conditioning: 3 RFT 500 Meter Row 20 Back Squats (115/75#) 60 Double Unders (sub 120 singles, 30 SSDs) 20 Pull Ups RX+: 3

  • WOD 020319: Don’t Drop The Babies!

    WOD 020319: Don’t Drop The Babies!

    CrossFit: Strength: Bench Press 5-5-3-3-1-1-1 Work Up to heavy Single or Go for 1RM Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Toes to Bar (V-Ups) 1-2-3-4-5-6-7-8-9-10 Deadlifts (225/155) Between Each Round (that means no DUs on last round) Do 30 Double Unders (90S, 15SSD) BootCamp: WOD 1: DONT DROP THE BABIES 20min AMRAP 10 Wtd Lunges 10 Hang

  • WOD 020219: Team Frozen

    WOD 020219: Team Frozen

    CrossFit: Conditioning: Teams of 2 (Team 31 Heroes) 31 Minute AMRAP 8 Thrusters (115/75) 6 Rope Climbs / 12 Ring Muscle Ups (18 Strict Pullups) 11 Box Jumps (24/20) 1 Person Works 1 Person Runs 200m / 250m Row / 600m Bike Score is Total Rounds and Reps Switch when the Run/Row/Bike is done BootCamp:

  • WOD 020119: The Total!!!

    WOD 020119: The Total!!!

    CrossFit: Strength: CrossFit Total Working up to heavy single or new 1RM of: Back Squat Press Deadlift Hybrid: WOD 1: FRIDAY CHIPPER 100 Walking Lunges 90 Sprinter Sit Ups 80 Speed Skater w Hop 70 Slam Balls 60 Alt Curl + Press 50 Med Ball Cleans 400m run -ski /500m Row/1200m bike after each exercise

  • WOD 013119: Smile The Total is Tomorrow!

    WOD 013119: Smile The Total is Tomorrow!

    CrossFit: HS Skill Work 2 Rounds of 1 and 2 2 Rds 1) Pick One: Beg: Kick Up to Handstand Inter: 30s HS Hold then 1 Tempo Descent Advanced: 3-5 Strict HSPU AND 2 Rds 2) Pick One: Beg: 10 Ring Dips Inter: 5 Temp Ring Dips (3 D, 2 Hold, 1 Up) Advanced: 2

  • WOD 013019: Boy Band “Polar Vortex” Live!

    WOD 013019: Boy Band “Polar Vortex” Live!

    CrossFit: Strength: Clean Complex 5 Sets 1 Power Clean 1 Hang Squat Clean 1 Squat Clean 1 Push Jerk Working up to heavy Set Conditioning: 6 Minute AMRAP Ladder Up by 2 Alt DB Snatches (50/35) Single Arm DB Overhead Lunge (50/35) (Must Break UP oh evenly) DB Goblet Squat (50/35) 4 Minutes to Rest

  • WOD 012919: Not Quite… Kelly?

    WOD 012919: Not Quite… Kelly?

    CrossFit: Strength: Overhead Squats 5×5 Going as Heavy as possible Conditioning: 4 Rounds 4 Minutes to Complete one Round of: 15 Burpees 10 OHS (95/65) 15/12 Cal Bike RX+: Same Hybrid: WOD 1: 15 Min AMRAP 30 Wall Balls 30 Box Jumps 500 m Row WOD 2: Use Dumbbells for Front rack Squats BootCamp: WOD

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