WOD Blog
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...
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...
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 -...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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. ...