WOD Blog

21 OCTOBER 2021

21 OCTOBER 2021

THURSDAY 211020 Threshold Mashup Training Day! Complete 1:00 of Maximum Effort At The Following Stations: Double Under (As Many Repetitions As...

read more
20 OCTOBER 2021

20 OCTOBER 2021

WEDNESDAY 211020 For Time, Strict Shoulder Press, 10 repetitions (95lb. / 65lb.) 50 Squats Run 400 meters Push Press, 20 repetitions 50 Squats Run...

read more
19 OCTOBER 2021

19 OCTOBER 2021

TUESDAY 211019 “Helen Said What?” On a 3:00 clock (18:00 running clock / 2 rounds each station) Station One: Concept2 Row, 500 meters Station Two:...

read more
18 OCTOBER 2021

18 OCTOBER 2021

MONDAY 211018 Gymnastic Strength (Evolution A) Progress from 1 to 10 on Strict Pull-ups Progress from 10 to 1 on Strict Bar Dips (or ring dips) Rest...

read more
16 OCTOBER 2021

16 OCTOBER 2021

SATURDAY & SUNDAY 211016 We hope you can join us on Saturday at 10:00AM for our FREE community workout! Happy 50th birthday to Shay!...

read more
15 OCTOBER 2021

15 OCTOBER 2021

FRIDAY 211015 "The Bronze Star" Every Minute On The Minute for 10:00 Burpee, 14 repetitions Rest as needed then, Every Minute On The Minute for...

read more
14 OCTOBER 2021

14 OCTOBER 2021

THURSDAY 211014 "Jackie Said What?" On a 3:00 clock (18:00 running clock / 2 rounds each station) Station One: Concept2 Row, 500 meters Station Two:...

read more
13 OCTOBER 2021

13 OCTOBER 2021

WEDNESDAY 211013 "Respiratory Control" On a 30:00 clock, From 0:00 to 10:00, Run 1 Mile at 60 - 70% effort (maximum use of nostril breath // Big...

read more
12 OCTOBER 2021

12 OCTOBER 2021

TUESDAY 211012 Evolution A: As Many Rounds As Possible in 5:00 of, Wallball Shots, 25 repetitions (20lb. / 10lb.) Toes to Bar, 15 repetitions Rest...

read more
11 OCTOBER 2021

11 OCTOBER 2021

MONDAY 211011 "Firefighter Jim" For Time, Run 800 meters, 10 rounds of "Cindy" Run 200 meters with a 53lb. / 35lb. Kettlebell (or dumbbell) Clean...

read more
09 OCTOBER 2021

09 OCTOBER 2021

SATURDAY & SUNDAY 211009 We hope you can join us on Saturday at 10:00AM for our FREE community workout! Fitness Outside the Box with Mette' and...

read more
08 OCTOBER 2021

08 OCTOBER 2021

FRIDAY 211008 Complete Five Rounds Concept2 Row, 300 meters (sprint!) Rest as needed then Shoulder Press, 3 repetitions (from the rack) Note: On...

read more
07 OCTOBER 2021

07 OCTOBER 2021

THURSDAY 211007 For Time, Run 400 meters Thruster, 21 repetitions (95lb. / 65lb.) Chest to Bar Pull-up, 9 repetitions Run 400 meters Thruster, 15...

read more
05 OCTOBER 2021

05 OCTOBER 2021

WEDNESDAY 211005 Warm-up Evolution: Run 400 meters at 60% effort (nostril breath) 1 round of "Cindy" 30 Kettlebell Swings (35lb. / 25lb.) Rest as...

read more
05 OCTOBER 2021

05 OCTOBER 2021

TUESDAY 211005 "Go Time I" On a 9:00 clock (3 rounds each station) Wallball, 21 repetitions (20lb. / 10lb.) Toes to Bar, 15 repetitions Assault...

read more
04 OCTOBER 2021

04 OCTOBER 2021

MONDAY 211004 “Burgner Gone Mad” Preparation Workout (V4) Every Minute On The Minute (EMOM) for 10:00, 13 Burpees Rest as needed then, On a 3:00...

read more
02 OCTOBER 2021

02 OCTOBER 2021

SATURDAY & SUNDAY 211002 We hope that you can join us on Saturday at 10:00AM for our FREE community workout! Coach Kim! _______________

read more
01 OCTOBER 2021

01 OCTOBER 2021

FRIDAY 211001 Shoulder Press 5, 5, 5, 5, 5 repetitions (achieve 5RM load) Push Press 3, 3, 3, 3, 3 repetitions (achieve 3RM load) Split Jerk 1, 1,...

read more
30 SEPTEMBER 2021

30 SEPTEMBER 2021

THURSDAY 210930 "Nicole" AMRAP in 20 minutes 400 meter Run Max Pull-Ups Note: It's an old-school original CrossFit session today and it's a good...

read more
29 SEPTEMBER 2021

29 SEPTEMBER 2021

WEDNESDAY 210929 "A + Required" Complete Five Rounds, Concept2 Row, 300 meters (sprint!) Rest as needed then, Bench Press, As Many Repetitions As...

read more

28 SEPTEMBER 2021

TUESDAY 210928 From the official Team Guerrero CAMP: “Spartan 300” Every 2 Minutes for 20:00 E2MOM (10 x rounds) Hang Power Clean, 10 repetitions...

read more

27 SEPTEMBER 2021

MONDAY 210927 On a 20:00 clock (5 rounds each station) Station A = Assault Bike (15/12 calories) Station B = Concept2 Row (15 / 12 calories) Station...

read more
25 SEPTEMBER 2021

25 SEPTEMBER 2021

SATURDAY & SUNDAY 210925 We hope you can join us on Saturday at 10:00AM for our FREE community workout! ______________

read more
24 SEPTEMBER 2021

24 SEPTEMBER 2021

FRIDAY 210924 “Burgner Gone Mad” Preparation Workout (V3) Every Minute On The Minute (EMOM) for 10:00, 12 Burpees Rest as needed then, For Time,...

read more