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WODs

Workout of the day.

  • WOD 033019: Bring Your A-Team

    WOD 033019: Bring Your A-Team

    CrossFit: For Time 2000m Row then 5 Rds 21 DL (155/105) 15 Bar over Burpees 9 Push Jerks (155/105) finish 2000m Row One person Works one person Planks Switch as needed BootCamp: 10 rds of FUN! 3-6-9-12-15-18-21-24-27-30 Burpees Cal Bike Russian Swings Leg lower figure 8s Weightlifting: Oly: Snatch Build up to a heavy Single

  • WOD 032919: Friyay!

    WOD 032919: Friyay!

    CrossFit: Strength: Snatch Warmup (on their own) 2 Rds 5 Tall Snatches 5 Snatch Balance 3 Hang Power Snatch 3 Hang Squat Snatch Snatch Complex 5 Sets 1 Snatch DL 1 Hang Snatch High Pull 1 Hang Squat Snatch Conditioning: 2Rds 100 Double Unders (300 Singles / 50 SSD) 25 Box Jumps (24/20) 20 OHS

  • WOD 032719: One Coach Per Athlete

    WOD 032719: One Coach Per Athlete

    CrossFit: Strength: Press+ Push Press Strict Press 3-4 Sets working up to heavy 5 Reps then Push Press 5×5 Working Up to Heavy 5 reps Conditioning: 3 Rounds 400m Run / 500m Row / 1200m Bike 3 Rope Climbs (Sub 9 Strict Pullups) 25 KB Swings (24/16) 15 Minute Cap Cashout: 2-3 NFT 10 Reverse

  • WOD 032619: Going Up On A Tuesday…

    WOD 032619: Going Up On A Tuesday…

    CrossFit: Strength: Front Squats Warm up to 60% then 8×2 Working up to Heavy 2 Reps Conditioning: 6 Minute AMRAP 30 Wallballs (20/14) @ 10ft 12 DL (185/135) 12 Burpees Rest 3 Minutes 6 Minute AMRAP 20 Wallballs (20/14) @ 10ft 9 DL (225/155) 9 Burpees RX+: (225/155) (275/185) Hybrid: WOD 1: 15 min AMRAP

  • WOD 032519: Riding Into The Week!

    WOD 032519: Riding Into The Week!

    CrossFit: Strength: Clean Warmup (on their own) 2 Rds 5 Tall Cleans 5 Hang Power Cleans 5 Hang Squat Cleans 3 Press + 2 Push Press Clean Complex 5 Sets 1 Clean DL 2 Hang Power Clean 1 Squat Clean 1 Push Jerk Conditioning: For Time 3 Rounds 21/15 Cal Bike 15 Box Jumps (24/20)

  • WOD 032419: Giddy Up!

    WOD 032419: Giddy Up!

    CrossFit: Strength: Deadlift 5×10 @ 55-60% 20-25 Minute Cap Conditioning: For Time 10-8-6-4-2 C2B Pullups 5-4-3-2-1 Clean & Jerks Rd 1 (115/80) Rd 2 (135/95) Rd 3 (155/105) Rd 4 (185/125) Rd 5 (205/145) 15 Minute Cap RX+: Bar MUS Clean & Jerks Rd 1 (135/95) Rd 2 (155/105) Rd 3 (185/125) Rd 4 (205/145)

  • WOD 032319: Slam, Bang, Boom, Team Day!

    WOD 032319: Slam, Bang, Boom, Team Day!

    CrossFit: Conditioning: Teams of 2 3 Rounds for Time 30 Burpees over Bar 30 Hang Squat Cleans 30 Toes to Bar (V-ups) 30 Thrusters 100 Cal (Rd1 Bike, Rd2 Row, Rd3 Ski) Round 1 (95/65) / Cal Bike Round 2 (115/80) / Cal Row Round 3 (135/95) / Cal Ski One Person works one Person

  • WOD 032219: 19.5, The Open is Done!

    WOD 032219: 19.5, The Open is Done!

    CrossFit: “19.5” For Time 33-27-21-15-9 Thrsuters (95/65#) Chest To Bar Pull Ups BootCamp: WOD 1: 33-27-21-15-9 DB Thrusters Pull Ups or Ring Rows Calorie Bike or Row WOD 2: 5 Rounds :30/:30/:30 rest Mountain Climbers Russian Twists Rest Weightlifting: Oly: 3 Power Snatch (5) 3 x @ AHAP Power Clean + Push Press (5) 1+4

  • WOD 032119: Top Gun

    WOD 032119: Top Gun

    CrossFit: Strength: Overhead Squats 7×3 Work up to Heavy Weight Conditioning: 15 Minute AMRAP 15 Hang Power Snatch (95/65) 60 Double Unders (180S, 30SSD) 15 OHS (95/65) 30/21 Cal Row RX+: Same Hybrid: WOD 1: 15 Min AMRAP 3 Booty Complex 3 Boulder Complex 3 SSD Knee Tucks 200m run WOD 2: 15 Alt DB

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