Month: February 2018

Warm Up: 2 Rounds: 40ft Bear Crawl 10 Reverse Lunges 10 Push Ups 10 Leg Lifts 10 KB Swings WOD: Partner WOD For Time: 100 Calorie Row 80 Wall Balls (20/14) 60 Burpees 40 Toes to Bar 20 Power Cleans …

Saturday WOD 2/17/18 Read more »

Warm Up: Tabata: Feet to Hands KB Swings Single Leg Deadlift Jumping Squats Strength: Power Clean 2-2-2-2-2 WOD: 5 min AMRAP: 20 Wall Balls (20/14) 10 Deadlifts (185/135)

Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: 2 Rounds: 10 Jumping Lunges 10 Kip Swings 10 Lateral Hurdle Jumps 10 Toes to Bar WOD: 15 min AMRAP: 25 Calorie Row 50 Double Unders (2:1 singles) 2 …

Thursday WOD 2/15/18 Read more »

Warm Up: Tabata: Mountain Climbers Air Squats Handstand Hold DB Strict Press Strength: Split Jerk 5-4-3-2-1 WOD: 3 Rounds For Time: 10 Pull Ups 15 Push Press (95/65) 20 Sit Ups

Warm Up: 2 Rounds: 40ft Bear Crawl 10 Jumping Squats 40ft Broad Jump 10 Strict Press WOD: CrossFit WOD 180204 Hero WOD “T” 5 Rounds For Time: 100m Sprint 10 Squat Clean Thrusters (115/75) 15 KB Swings (70/53) 100m Sprint …

Tuesday WOD 2/13/18 Read more »

Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Banded Side Steps 10 Goblet Squats 10 Single Leg Deadlifts Strength: Front Squat 3-3-3-3-3 WOD: 8 min AMRAP: 10 Power Cleans (135/95) 10 Burpee Box Jump Overs (24/20)

Warm Up: 2 Rounds: 100m Jog 10 Push Ups 10 Jumping Lunges 10 DB Strict Press 10 Single Leg Deadlifts WOD: For Time: 800m Farmer’s Carry (53/35) 400m Front Rack Carry (53/35) 200m Overhead Carry (53/35)

Warm Up: 2 Rounds: 40ft Crab Walk 10 Banded Side Steps (each direction) 10 Behind the Neck Press 10 OH Squats Strength: Hang Snatch 1-1-1-1-1-1 WOD: CrossFit WOD 180128 For Time: 21-15-9 reps of: Power Snatches (115/75) Box Jumps (24/20)

Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: Tabata: Feet to Hands Jumping Squats Hollow Rocks High Skips WOD: For Time: 800m Run 20 Burpees 20 Wall Balls (20/14) 20 Burpees 800m Run

Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Banded Side Steps (each direction) 10 Split Squats 10 Leg Lifts 10 Single Leg Deadlifts Strength: Pause Back Squat Pause for 2 seconds at the bottom of each rep. Work at 75% …

Wednesday WOD 2/7/18 Read more »