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WODs

Workout of the day.

  • WOD 012819: This Ain’t No Sally…

    WOD 012819: This Ain’t No Sally…

    CrossFit: Strength: Squat Stamina Part 4 12 Minute Alt EMOM 75%-80% on Bar for both Squats (taken from floor) Odd: 2 Front Squats Even: 4 Back Squats Conditioning: 20 Minute AMRAP 20 Wallballs (20/14) 20 SDLHP (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) (20/14) Calorie Row RX+: SDLHP (95/65) Push Press (95/65) Hybrid:

  • WOD 012719: Sleds Pulls!

    WOD 012719: Sleds Pulls!

    CrossFit: Strength: Bench Press Warmup to 70% 3×3 at 75% 3×3 at 80% 3×3 at 85% Conditioning: 16 Minute Alt ME EMOM A) ME Sled Pull (2x45s+1×45) (25ft per rep) B) Burpees C) KB Swings (24/16) D) SA Hang DB C&J (50/35) RX+: SA Hang DB C& J (70/50) BootCamp: WOD 1: 11min EMOM Clean

  • WOD 012619: What’s With The Extra Round…

    WOD 012619: What’s With The Extra Round…

    CrossFit: Conditioning: Teams of 2 2 RFT 200m Run (Each Person) 100 Power Cleans (115/75) 250m Row (Each Person) 100 Lateral Box Jump Overs (24/20) 600m Bike (Each Person) 100 Thrusters (115/75) 30 Minute Cap BootCamp: WOD 1: Partner “Jack” 20:00 AMRAP 10 Push Presses 10 Kettlebell Swings (24/16) 10 Box Jumps Cashout: Coach’s Surprise!

  • WOD 012519: Strong.

    WOD 012519: Strong.

    CrossFit: Strength: Deadlift Warmup to 75% 3×3 at 80% 3×3 at 85% 3×3 at 90% Conditioning: 5 RFT 9 Power Snatch (75/55) 15 Wallballs (20/14) @ 10ft 40 Double Unders (120S, 20SSD) RX+: Power Snatch (95/65) Hybrid: WOD 1: 20 Min AMRAP 10 Cal Ski ERG 10 DB Burpee 20 Step Ups 10 SSD Knee

  • WOD 012419: 5 Rounds, Not 4 Rounds.

    WOD 012419: 5 Rounds, Not 4 Rounds.

    CrossFit: Movement Prep: 1 Round 1 Minute of Bike/Row then 10 Walking Lunges 30 s HS Hold 10 Beat Swings+5 Pullups 10 Jumping Squats Conditioning: 5 Rounds 4 Minutes Buy in 20 OHWL (45/25) (1,2,3…) then remaining Time AMRAP of 5 HSPUs (10 DB Strict Press 35/25) 10 Pullups 15 Jumping Squats 90 Sec Rest

  • WOD 012319: We got your back.

    WOD 012319: We got your back.

    CrossFit: Strength: Back Squats Warmup to 70% 3×3@75% 3×3@80% 3×3@85% Conditioning: 4 RFT 20 Alt Pistols (15 MedBall Cleans 20/14) 15 Box Jump Overs (24/20) 10 Deadlifts (185/125) RX+: Deadlift (225/155) Hybrid: WOD 1: 15min AMRAP 250m Row/600m AD 20 Ball Slams 20 Plank Push Drags WOD 2: Goblet Squats KB Deadlifts BootCamp: WOD 1:

  • WOD 012219: Did you hear?

    WOD 012219: Did you hear?

    CrossFit: Strength: 1) Snatch Complex (Build to moderate) 3 sets 1 Snatch DL 1 Snatch High Pull 1 Hang Squat Snatch 2) 2 Squat Snatches 3-4 Sets to Heavy for the day Conditioning: 5 Rounds 3 Minutes Each Round Complete one Round of: 40 Double Unders (120S, 20SSD) 1 Rope Climb (5 Strict Pullups) 15/12

  • WOD 012119: Sliding Into Monday!

    WOD 012119: Sliding Into Monday!

    CrossFit: Strength: Push Press Warmup to 70% 3×3 at 75% 3×3 at 80% 3×3 at 85% Conditioning: For Time 30 Clean and Jerks (155/105) Every Minute on the Minute Starting with 15 Situps With remaining time do as many C&J as possible Finished with you get to 30. 10 Minute Cap Cashout: Teams of 2

  • WOD 012019: Sissy That Walk

    WOD 012019: Sissy That Walk

    CrossFit: Strength: Front Squat 5@50% 5@60% 2×3@70% 2×3@75% 3×3@80% Conditioning: 3 Minute AMRAP Buy in with 20 Cal Bike then with Remaining Time ME Burpees 1 Minute Rest 3 Minute AMRAP Buy in with 20 Cal Row then with Remaining Time DB Front Squats 2x (50/35) 1 Minute Rest 3 Minute AMRAP Buy in with

  • WOD 011919: Slam Dance Saturday!

    WOD 011919: Slam Dance Saturday!

    CrossFit: Conditioning: Teams of 2 10 Rounds 30s a Round (5 Total minutes Per Movement) A) Ski Erg B) Power Snatch (95/65) C) T2B (K2C) D) Wallballs (20/14) E) Ring Dips 1 Minute Rest after Each station to get scores BootCamp: WOD 1: 30 min AMRAP Teams of 2 – Split it up however you

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