Please note schedule adjustments for the Thanksgiving holiday week Mon-Weds: Normal schedule Thursday: 9am only Thanksgiving Day WOD Fri: Closed Sat: 9am WODRead More
Pre WOD ON A 15:00 RUNNING CLOCK…Build to a Mod-Heavy Complex of….2 Power Cleans+1 Hang Clean Workout of the Day “The Chief” Complete 5 rounds of the following: 3 Minute AMRAP of… 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats 1:00 Rest between roundsRead More
Workout of the Day For time 50 Box Jump Overs (24/20)100 Sit-Ups**25 Box Jump Overs50 Sit-Ups *Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20) Post WOD 2:00 Down Dog2:00 Twisted Cross (R)2:00 Elbow to Instep (R)2:00 Twisted Cross (L)2:00 Elbow to Instep (L)1:00 Knee Hug (R)1:00 Knee Hug (L)Read More
Pre WOD Bench press 4 X 7 Workout of the Day EMOM x 10 MINUTESMIN 1 – :45 Max Ring Muscle-Ups or strict pullupsMIN 2 – 10/8 Cal Bike(Score is Total Muscle-Ups or pullups) -Rest 3:00 b/t Part 1 & 2- EMOM x 6 MINUTESMIN 1 – :45 Max Up-DownsMIN 2 – 12/10 Max Cal...Read More
Pre WOD Tempo Front Squat (32X1)3X5 *Weight stays Moderate across all sets. Workout of the Day CrossFit Games Open 19.1 15:00 AMRAP 19 Wall ball shots (20/14) 19 calorie rowRead More
Pre WOD EMOM x 9 MINUTESMIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)MIN 2 – 2 Turkish Get-Ups (L)MIN 3 – :45 Double Under Practice Workout of the Day For time 400m RunImmediately Into…10-20-30-40-50Russian KB Swings (53/35)Double Unders*Immediately Into…400m Run *Unbroken DU OptionalRead More
Pre WOD 4 sets6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)Movement 2 = Athlete Choice* *Options for Movement 2…5-7 HSPU Prep Reps2-3 Wall Walks:30-:60 HS Wall Hold Workout of the Day 13:00 AMRAP 10 Alt. Front Rack Lunges (155/105)10 Strict Handstand Push-Ups or DB strict press10 Strict Pull-Ups or Ring RowsRead More
Workout of the Day Fight Gone Bad 3 Rounds for Total Score (reps + calories) Wallball Shots (20#/14#) for repsSumo Deadlift High Pull (75#55#) for repsBox Jumps (20″) for repsPush Press (75#/55#) for repsRow for calories Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute...Read More
Pre WOD EMOM x 8 MINUTESMIN 1 – :45 Bike @ Moderate PaceMIN 2 – :45 Flow Stretching* *Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45. Workout of the Day 25:00 AMRAP 15/12 Cal Bike15 Hand Release Push-Ups200m Run15 Toes to Bar1:00 Push-Up PlankRead More
Workout of the Day “Chad” For time 1000 box step ups (20″)* *45/35 added in weight – ruck, plate, vest, or DB **750/500/250/100 reps are all options for completionRead More
