Archives for Daily WOD
Workout – Friday 05/03/2019

Workout - A. For Time: 20 Power Snatch 105, 70RX 85, 55F 75, 45L 400 M Run 20 Power Snatch 400 M Run 20 Power Snatch B. Overhead Squat: Work up to a heavy 4 from the ground (Front Squat F) … Read More »

Workout – Thursday 05/02/2019

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 05/01/2019

Workout: A. Squat Clean - Work up to a heavy single B. 2 Rounds: 400 M Run 15 Burpee Box Jumps 5 25' DB Walking Lunges (50, 35 RX)  (35, 25 L) … Read More »

Workout – Tuesday 04/30/2019

Workout - A. For Time: 1000 M Row (Buy In) Then 4 Rounds: 55 Double Unders (110 Single Unders) 15 Toes to Bar (V-Ups F) 15 Shoulder to Overhead 135, 95RX 115, 75F 95, 65L Then 500 M Row (Buy Out) … Read More »

Workout – Monday 04/28/2019

Workout: A. 2 Rounds: 15 Bar Burpees 20 Deadlifts 245, 165RX 205, 145F 185, 125L 40 Wall Balls 20, 14 14, 20 B. For Time: 30 Strict Pull Ups (30 Strict Ring Row F) (5 Legless Rope Climbs C) 800 M Run … Read More »

Workout – Friday 04/26/2019

Workout: A. Power Snatch: Establish a heavy 4 rep set B. 10-9-8-7-6-5-4-3-2-1 Thrusters 105, 70RX 85, 55F 75, 45L Between each set - 4 Burpee Pull Ups (4 Muscle Ups) … Read More »

Workout – Thursday 04/25/2019

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 04/24/2019

Workout: 1000 M Run (buy in) 6 Rounds: 10 Burpee 10 Toes to Bar (V-Ups F) 10 Wall Balls (20, 14 RX) (14, 10 F) (30, 20 RX+) 1000 M Run (buy out) … Read More »

Workout – Tuesday 04/23/2019

Workout: A. Clean & Jerk - Work up to a heavy single B. For Time: 100 Double Unders 40 DB Snatch 50, 35RX 35, 25F 30 Ring Rows (4 Rope Climbs C) 40 DB Snatch 100 Double Unders … Read More »

Workout  – Monday 04/22/2019

We hope everyone has a great holiday weekend! Workout - A. 2 Rounds: 30 Cal Row 15 Bar Facing Burpees 30 Overhead Squats 95, 65RX 85, 55F 75, 45L (Front Squat F) B. 800 M Run: Time Trial … Read More »

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