WOD Blog

04 MAY 2023

04 MAY 2023

THURSDAY 230504 Strength Session 2 Minute Max Rep Back Squat Score is Reps X Load Then 90 Seconds Max Effort - KB Swing (#53/35) 2 Minute Rest 90...

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03 MAY 2023

03 MAY 2023

WEDNESDAY 230503 5 Rounds for Maximum Effort CrossFit Main site WOD - 230331 5 rounds for max reps/hold of Max Rep Thrusters (#135/95) in 15 secs...

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02 MAY 2023

02 MAY 2023

TUESDAY 230502 Skill Work Pistol Progression - Hold Weight in Front / Down to Medball Then For Time 21-15-9 Front Squat (#95/65) CP (#135/105) Row...

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01 MAY 2023

01 MAY 2023

MONDAY 230501 4 Rounds for Time 200m Single Arm Farmer's Carry (#53/35) CP (Overhead #35/26) 21 Sit-ups 15 KB Swings (#53/35) 9 Burpees Then Pullup...

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29 APRIL 2023

29 APRIL 2023

SATURDAY & SUNDAY 230429 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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28 APRIL 2023

28 APRIL 2023

FRIDAY 230428 Test WOD for April ANGIE 100 Pullups 100 Pushups 100 Sit-ups 100 Squats Then Pullup Progression - Day 25 8,8,7,6,5 If needed rest...

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27 APRIL 2023

27 APRIL 2023

THURSDAY 230427 Strength Session Tempo Back Squat – From the rack 5X3X7 (5 sets – 3 reps – 7 second eccentric) Maintain weight on each round. Reach...

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26 APRIL 23

26 APRIL 23

WEDNESDAY 230426 20min EMOM Power Clean Ladder 1-10-1  (70% 1RM from 230328) or (#135/85) Every minute add 1 Power Clean up to 10.  Then work back...

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25 APRIL 2023

25 APRIL 2023

TUESDAY 230425 Skill Work Pistol Progression - Box & Plate under heel Then 5 Minute AMRAP 5 DB Thrusters (#35/25) 4 Burpee 3 Devil’s Press...

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24 APRIL 2023

24 APRIL 2023

MONDAY 230424 4 Rounds 3 Minute On – 3 Minute Rest 400m Run – Max Reps Shoulder to Overhead (#95/65) CP (#135/85) 500m Row – Max Reps Shoulder to...

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22 APRIL 2023

22 APRIL 2023

SATURDAY & SUNDAY 230422 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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21 APRIL 2023

21 APRIL 2023

FRIDAY 230421 "The Tom" Row 500 Meters for Time Rest as needed Row 400 Meters for Time Rest as needed Row 300 Meters for Time Rest as needed Row 200...

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20 APRIL 2023

20 APRIL 2023

THURSDAY 230420 Strength Session Tempo Back Squat - From the rack 5X4X5 (5 sets - 4 reps - 5 second eccentric) Maintain weight on each round. Reach...

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19 APRIL 2023

19 APRIL 2023

WEDNESDAY 230419 Tabata Open - Air Squat CP (#20/16 wallball) Close - Situp CP (#20/16 wallball) Push - DB Shoulder to Overhead Press (#35/20) CP...

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18 APRIL 2023

18 APRIL 2023

TUESDAY 230418 Skill Work Pistol Progression - Box being used Then 12 Minute Every Other Minute On the Minute Odd Minutes - 200m Run Even Minutes -...

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17 APRIL 2023

17 APRIL 2023

MONDAY 230417 5 Rounds for Time 800m Buy-in Run 15 PVC Pipe Overhead Squats CP (#45/35) 12 Alternating DB Snatch (#35/25) CP (#45/35) 9 Pullups 400m...

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15 APRIL 2023

15 APRIL 2023

SATURDAY & SUNDAY 230415 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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14 APRIL 2023

14 APRIL 2023

FRIDAY 230414 4 Rounds for Time 200m Farmer's Carry (#53/35) 15 Wallball (#20/14) 1 Rope Climb 10 Assault Bike Calorie Then Pullup Progression - Day...

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13 APRIL 2023

13 APRIL 2023

THURSDAY 230413 Strength Tempo Back Squat 5X7X3 (5 set x 7 reps x 3 second eccentric) Maintain weight on each round. Reach full depth - 1 second...

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12 APRIL 2023

12 APRIL 2023

WEDNESDAY 230412 Threshold Mashup (w/ a twist) 1 Minute Max Effort - Alternating Lunges - CP Alternating Jumping Lunges 1 Minute Rest 1 Minute Max...

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11 APRIL 2023

11 APRIL 2023

TUESDAY 230411 Skill Work Pistol Progression (Lunge variety) Then 16 Minute - Every Other Minute On the Minute Odd Minute - 1 Round of Cindy - 5...

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10 APRIL 2023

10 APRIL 2023

MONDAY 230410 Run / Bench Today we will be partnering up and doing one of our classic workouts. 4 Rounds 3 Minutes On / 3 Minutes Rest 400m Run or...

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08 APRIL 2023

08 APRIL 2023

SATURDAY & SUNDAY 230408 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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07 APRIL 2023

07 APRIL 2023

FRIDAY 230407 Individual Sprint Round Chipper 1000m Row 50 Wallball (#20/14) 40 Pushups 30 Situps 20 Assault Bike Calories 10 Devil's Press (#35/25)...

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