Archives for Daily WOD
Workout – Monday 06/26/2017

              It's a new week! Get in here and get several good workouts before the holiday weekend. Look for the July 4th holiday schedule here around mid week. A. "Fran" 21-15-9 Thrusters 95, 65 Pull Ups B. 750 M Row: Time Trial … Read More »

Workout – Friday 06/23/2017

          A. Complex - 1 Front Squat + 1 Jerk: Work up to a max effort B. 30-20-10 Power Snatch 95, 65L   115, 75 RX Bar facing burpee … Read More »

Workout – Thursday 06/22/2017

              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 … Read More »

Workout – Wednesday 06/21/2017

          A. Clean - Work up to the heaviest 3 reps possible in 1 min. B. 3 Rounds: 40 Cal Row 40 Wall Balls 20, 14 … Read More »

Workout – Tuesday 06/20/2017

        A. For Time: 800 M Run 16 Shoulder to Overhead 125, 85L   155, 105 RX 16 Toes to Bar 600 M Run 14 Shoulder to Overhead 14 Toes to bar 400 M Run 12 Shoulder to Overhead 12 Toes to bar   … Read More »

Workout – Monday 06/19/2017

            A. 10 Min EMOM - 1 Snatch + 4 Overhead Squats 115, 75L   135, 95RX   155, 105RX+ B. 10 Min AMRAP: 10 Burpees 20 Front Squats 30 KB Swings   53, 35RX  70, 53RX+ … Read More »

Workout – Friday 06/16/2017

            A. 800 Run Time Trial B. 3 Rounds: 500 M Row 25 Deadlifts  155, 105 RX 25 Med Ball Cleans 20, 14 … Read More »

Workout – Thursday 06/15/2017

              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 … Read More »

Workout – Wednesday 06/14/2017

            A. Power Snatch: Work up to the heaviest 5 rep set possible. B. 10 Rounds: 35 Double Unders 10 Pull Ups … Read More »

Workout – Tuesday 06/13/2017

              A. 4 rounds for time of: 15 Burpees 20 Front Squats 95, 65 L   115, 75 RX 25 Shoulder to Overhead 30 Ab Mat Crunches … Read More »

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