WOD Blog

22 MARCH 2023

22 MARCH 2023

WEDNESDAY 230322 Wendler Wednesday! Week 2 Bench Press / Weighted Pullup Set 1 - 3 @ 80% Set 2 - 3 @ 85% Set 3 - 3+ @ 90% Athletes will first...

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21 MARCH 2023

21 MARCH 2023

TUESDAY 230321 4 Rounds 2 Minutes of Work 30 Seconds - Assault Bike Calories 90 Seconds - DB Thruster (#35/25) CP Barbell (#95/65) 2 Minutes Rest...

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20 MARCH 2023

20 MARCH 2023

MONDAY 230320 Station Rotation 5 Rounds 1 Minute at each station Minute 1 - Ball Slam (#20) Minute 2 - Russian Twists (#15/10 plate) Minute 3 -...

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18 MARCH 2023

18 MARCH 2023

SATURDAY & SUNDAY 230318 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

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17 MARCH 2023

17 MARCH 2023

FRIDAY 230317 St. Patty's Day WOD - Wear some green today! "Luck of the Irish" 5 Rounds for Time 17 KB Swings (#53/35) 17 Knee to Elbow 17 KB Sumo...

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16 MARCH 2023

16 MARCH 2023

THURSDAY 230316 "JOHN FISCHER" This Firefighter Hero WOD is dedicated to John Fischer, FDNY, Ladder 20, who was killed on September 11, 2001. Death...

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15 MARCH 2023

15 MARCH 2023

WEDNESDAY 230315 Wendler Wednesday! Week 1 Bench Press / Weighted Pullup Set 1 - 5 @ 75% Set 2 - 5 @ 80% Set 3 - 5+ @ 85% Athletes will first...

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14 MARCH 2023

14 MARCH 2023

TUESDAY 230314 Every Other Minute On the Minute 18 Minutes (9 rounds) Odd Minutes - 50 DU / 100 Singles Even - 3 Deadlift - 2 Hang Power Clean - 1...

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13 MARCH 2023

13 MARCH 2023

MONDAY 230313 Skill Work Handstand Hold / Pike Pushup / Handstand Pushup Then, Buy-in - 400m Run 25 Wallballs (#20/16) 20 Burpee Over Box 15 Pullups...

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11 MARCH 2023

11 MARCH 2023

SATURDAY & SUNDAY 230311 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

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10 MARCH 2023

10 MARCH 2023

FRIDAY 230310 FABULOUS FIFTY FOR TIME: 50 Box Jumps (Step-ups) 50 Knees to Elbow 50 Pushups 50 Bent Over Row (#35/25) 50 Double Unders 50 Sit-ups 50...

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09 MARCH 2023

09 MARCH 2023

THURSDAY 230309 Annie 50-40-30-20-10 reps for time of: Double-unders Sit-ups CP - Gymnasty Annie For time: 50 double-unders 50 sit-ups 5 presses to...

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08 MARCH 2023

08 MARCH 2023

WEDNESDAY 230308 Wendler Wednesday! Today we are starting a double Wendler Series - Bench Press and Weighted Pull-up. Athletes will find their 1RM...

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07 MARCH 2023

07 MARCH 2023

TUESDAY 230307 SKILL WORK HAND STAND HOLD / PIKE PUSHUP https://www.youtube.com/watch?v=qbRbM6d5ddM\ Then; 12 Minute EOMOM (Every Other Minute On...

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06 MARCH 2023

06 MARCH 2023

MONDAY 230306 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: Power Clean – (#135/85) (CP #165/115) (As Many Repetitions...

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04 MARCH 2023

04 MARCH 2023

SATURDAY & SUNDAY 230304 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

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03 MARCH 2023

03 MARCH 2023

FRIDAY 230303 23.3 CrossFit Open WOD Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15...

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02 MARCH 2023

02 MARCH 2023

THURSDAY 230302 4 Rounds For Time 400M Run / 500M Row 50 Air Squats Today, we are going to keep the body moving with light movements to prepare for...

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01 MARCH 2023

01 MARCH 2023

WEDNESDAY 230301 "The Champ" As Many Rounds As Possible 3 Rounds 5 Minutes On 5 Minutes Rest 3 Bear Complex (#95/65) (CP #135/85) 6 Lateral Burpees...

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28 FEBRUARY 2023

28 FEBRUARY 2023

TUESDAY 230228 For Time With 7 Minute Time Cap 21 Assault Bike Calories 21 Thrusters (#35/25) (CP #95/65) 21 Burpees 3 Minute Rest For Time With 5...

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27 FEBRUARY 2023

27 FEBRUARY 2023

MONDAY 230227 15 Minute AMRAP 10 Devils Press (#45/25) Mailbox Farmers Carry (#35/26 KB banded carry)* 20 Alternating Lunges *Banded Farmers Carry...

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25 FEBRUARY 2023

25 FEBRUARY 2023

SATURDAY & SUNDAY 230225 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to...

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24 FEBRUARY 2023

24 FEBRUARY 2023

FRIDAY 230224 23.2 CrossFit Open WOD Come today at 4PM to complete the 23.2 Open WOD. On a 20-minute clock: 23.2 A AMRAP in 15 minutes 5 Burpee...

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23 FEBRUARY 2023

23 FEBRUARY 2023

THURSDAY 230223 STRENGTH DAY! Strict Press - 7, 5, 3 Push Press - 5, 3, 1 Push Jerk - 3, 2, 1 All three presses will be completed from the rack. ...

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