Workout of the Day Wednesday Laurel’s Birthday WOD For time: 1 rope climb 2 handstand pushups 3 overhead squats (#75/#45) 4 push press (#75/#45) 5 burpees 6 pistols 7 knees to elbows 8 kettlebell swings (24kg/16kg) 9 wall ball shots (#20/#14) 10 man makers (#35/#20) Performed like the 12 days of Christmas WOD, 1, 21,...Read More
Workout of the Day Tuesday 12 minutes as many rounds as possible 3 deadlifts (#115/#75) 3 hanging power cleans 3 front squats 3 push press 3 back squats 3 rack jerksRead More
Workout of the Day Saturday With a partner, complete for time and reps While teammate 1 covers each distance, teammate 2 completes AMRAP of following movements, and then teammates switch Teammate 1- 200 meter waiters walk (24kg/16kg) / teammate 2- mountain climbers Teammate 1- 200 meter farmers carry (24kg/16kg) / teammate 2- ground to OH...Read More
Pre WOD 4 rounds, not for time 30 meter sled push (#205/#160) 1:00 handstand hold No rest after sled drive, go immediately to handstand hold Rest as necessary between rounds Workout of the Day Friday 5:00 AMRAP 7 sumo deadlift high pull (#75/#45) 35 double unders 2:00 rest 5:00 AMRAP 7 push press (#75/#45) 7...Read More
Workout of the Day Thursday 3 rounds for time: 400 meter run 10 kettlebell swings (32kg/24kg) 500 meter row 10 knees to elbows CrossFit Cardio WOD Run each interval with 1:00 rest between 8:00 marathon pace 6:00 marathon pace 5:00 half marathon pace 4:00 10K pace 3:00 5 mile pace 2:00 5K pace 1:00...Read More
Pre WOD In 15 minutes, find your heaviest 1 rep squat clean Workout of the Day Tuesday In 12 minutes, complete as many rounds as possible of: 1 squat clean @ 60% 1 handstand pushup 2 SC’s, 2 HSPU’s 3 SC’s, 3 HSPU,s etc……..Read More
Workout of the Day Lynne 5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total repsRead More
Pre WOD Double alternating tabata situps/front plank hold Workout of the Day Saturday With a partner, complete for time 400 meter run 1-10 reps of sumo deadlift high pull (#75/#45) , alternating, ex..1/1, 2/2, 3/3 etc… 400 meter run 1-10 reps of push press 400 meter run 1-10 reps of kettlebell swings (24kg/16kg)Read More
