Archives for Daily WOD

Sorry for the late post today. Our website was not operating properly earlier. Workout - For Time: 25-50, 20-40, 15-30, 10-20, 5-10 Pull ups3 25’ Bear CrawlsDB Snatches3 35’ Bear Crawls … Read More »

Workout – Thursday 11/14/2019

Rollers and Shirts: We have one more $10.00 roller and several different styles of shirts. Similar rollers sell for $30.00-$40.00. Pick it up and come into the gym more prepared than ever!! Open Gym!!! For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy … Read More »

Workout – Wednesday 11/13/2019

Workout - A. Complex: 1 Front Squat + 1 Jerk x 4 B. 4 Rounds: 10 DB Facing Burpees  50, 35RX  35, 25F 15 DB Deadlifts 20 DB Walking Lunges … Read More »

Workout – Tuesday 11/12/2019

Awesome work in this years Open!! Everyone who attempted a workout, completed multiple workouts or was ambitious enough to finish them all deserve increasing levels of congratulations! Workout: For Time - 4-8-12-16-20 Power Snatch 115, 75 95, 65 85, 55 Toes to Bar Box Jumps … Read More »

Workout – Monday 11/11/2019

Today will be the last open workout until October 2020!! Have fun and get after this open workout one last time. Open Workout - 20.5 For time, partitioned any way: 40 Muscle-Ups (Pull Ups S) (Chest to Bar M) 80 Cal. row 120 Wall-ball Shots 20, 14 Time cap: 20 min. … Read More »

Workout – Friday 11/08/2019

Open Workout - 20.5 For time, partitioned any way: 40 Muscle-Ups (Pull Ups S) (Chest to Bar M) 80 Cal. row 120 Wall-ball Shots 20, 14 Time cap: 20 min. … Read More »

Workout – Thursday 11/07/2019

Rollers and Shirts: We have one more $10.00 roller and several different styles of shirts. Similar rollers sell for $30.00-$40.00. Pick it up and come into the gym more prepared than ever!! Open Gym!!! For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy … Read More »

Workout – Wednesday 11/06/2019

Workout - A. 5 Rounds: 40 Double Unders  (Plate Jumps F) 20 Wall Balls (20, 14) (14, 10) 10 Toes to Bar B. Come and see!! … Read More »

Workout – Tuesday 11/05/2019

Great work to everyone who completed 20.4!! One more left in this years open. Workout - A. For Time: 800 M Row 21-15-9 Overhead Squats  95, 65  (Front Squats F) Pull Ups 800 M Row … Read More »

Workout – Monday 11/04/2019

Open Workout 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. (65, 35) 30 box jumps 15 clean and jerks, 85 | 135 lb. (95 55) 30 box jumps 10 clean and jerks, 115 | 185 lb. (115 75) 30 single-leg squats (med ball step ups 20, 14) 10 clean and jerks, 145 | 225 lb. (135 95) 30 single-leg … Read More »

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