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WODs

Workout of the day.

  • 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

  • WOD 011819: Double Dip

    WOD 011819: Double Dip

    CrossFit: Movements: 30s HS Hold / 30 DB Hold 5 HSPU / DB Press Then 2 Rds (add weight after rd one) 3 Power Cleans 3 Front squats 3 Push Jerks Conditioning: For Time 40 HSPUs (Sub DB Strict Press 35/25) 20 C2B Pullups 10 Rounds of: 3 Power Cleans, 3 Front Squats, 3 Push

  • WOD 011719: What???

    WOD 011719: What???

    CrossFit: Strength: Snatch Warmup 5 Minutes A) 1 Snatch Pull + 1 Hang Squat Snatch 3 sets building to moderate weight then B) 2 Power Snatches 3 sets building to heavy 2 rep for the day Conditioning: 15 Minute AMRAP 30 Double Unders (90S, 15SSD) 15 Power Snatches (95/65) 30 Double Unders (90S, 15SSD) 15

  • WOD 011619: Many Trees.

    WOD 011619: Many Trees.

    CrossFit: Strength: Squat Stamina Part 3 12 Minute Alt EMOM 65%-70% on Bar for both Squats (taken from floor) Odd: 2 Front Squats Even: 4 Back Squats Conditioning: 0:00-6:00 (6 Minutes) 15-12-9 Front Squats (95/65) Burpees 6:00-11:00 (5 Minutes) 12-9–6 Front Squats (115/75) Burpees 11:00-15:00 (4 Minutes) 9-6–3 Front Squats (135/95) Burpees RX+: Front Squats

  • WOD 011519: Raise Your Hand If You’re Sure.

    WOD 011519: Raise Your Hand If You’re Sure.

    CrossFit: Strength: Deadlift Warmup to 70% 2×3 at 75% 2×3 at 80% 3×3 at 85% Conditioning: For Time 21-18-15-12-9 Cal Bike/Row Alt DB Snatch (50/35) 20 Abmat Situps after Each Round RX+: DB Snatch (70/50) 10 GHD Sit Ups after Each Rd Hybrid: WOD 1: 20 min AMRAP 8 Pull ups 12 S.L. WTD Sit

  • WOD 011419: More Output, Less Reps…

    WOD 011419: More Output, Less Reps…

    CrossFit: Strength: Clean Warmup 5 Minutes Clean Complex 5 sets going up to moderate weight (no missed lifts) 1 Set: 3 Hang Power Cleans 1 Push Press 3 Hang Power Cleans 1 Push / Split Jerk Conditioning: 12 Minute ME EMOM A) 2/1 Rope Climbs (Sub 7/5 Strict Pullups) B) Alt Pistols (Sub Goblet Squats

  • WOD 011319: Sunday Funday!

    WOD 011319: Sunday Funday!

    CrossFit: Strength: Ovhead Squats 5×5 Working up to heavy 5 Reps for the day Conditioning: 5 Rounds (15 Minutes total) 3 Minutes to complete 1 Rd 10 Power Snatches (95/65) 10 Burpees After each round add 2 rep to snatch and OHS RX+: Power Snatch (135/95) BootCamp: WOD 1: SUNDAY FUNDAY 40 Ring Rows 40

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