Archives for Daily WOD
Workout – Friday 05/17/2019

Workout - A. 3 Rounds: 50 Double Unders (110 Singles L) 15 Thrusters 105, 70RX 85, 55F 75, 45L 50 Double Unders 15 Overhead Squats B. Time Trial - 750 M Row … Read More »

Workout – Thursday 05/16/2019

Open Gym!!! For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It can help fill the gap of weaknesses that each individual may have. A coach will be around to help with your workout and technique. Use this … Read More »

Workout – Wednesday 05/15/2019

Workout - A. Hang Snatch - Work up to a heavy single B. 4 Rounds: 400 m Run 15 Power Cleans 155, 105RX 135, 95F 115, 75L … Read More »

Workout – Tuesday 05/14/2019

Workout A. For Time: R1 - 30 Cal Row 15 Toes to Bar (v-ups F) 1 Min Rest R2 - Add - 15 Over DB Burpees 2 Min Rest R3 - Add - 30 Wall Balls 20, 14 Rx  14, 10 F 3 Min Rest R4 - Add 30 DB Snatch 50, 35 Rx  35, 25 F 4 Min Rest R5 - Add 600 M Run … Read More »

Workout – Monday 05/13/2019

Workout - A. Back Squat - Establish a heavy 10 rep set. B. For Time: 4 Rounds - 4 Burpee Pull Ups (Ring Muscle Ups) 13 Shoulder to Overhead 115, 75RX 95, 65F 85, 55L Then 4 Rounds - 4 Burpee Pull Ups (Ring Muscle Ups) 13 Shoulder to Overhead 165, 105RX 125, 85F 95, 65L … Read More »

Workout – Friday 05/10/2019

Workout: A. Thruster - 4 Rep Max B. 15 Min AMRAP: 300 M Run 15 DB Hang Clean & Jerks 50, 35 RX 35, 25 F 3 25' 1 Arm DB Lunges … Read More »

Workout – Thursday 05/09/2019

Open Gym!!! For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It can help fill the gap of weaknesses that each individual may have. A coach will be around to help with your workout and technique. Use this … Read More »

Workout – Wednesday 05/08/2019

A. For Time: 10-15-20-25 20-30-40-50 Burpee Box Jumps DB Snatch B. For Time - 100 Crunches … Read More »

Workout – Tuesday 05/07/2019

Workout - A. For Time: 45 Thrusters, 95, 65 RX 85, 55 F 75, 45 L 45 Toes-to-bars (V-Ups L) 45 Cleans 45 Pull Ups (Chest to Bar C) (Ring Rows L) B. 1000 M Run Time Trial … Read More »

Workout – Monday 05/06/2019

Workout - 3 Rounds: 35 Cal Row 35 Overhead squats 75, 45 RX   65, 35 F   (Front Squats L) 90 Double-Unders (200 Singles) … Read More »

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