WOD Blog

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...

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...

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...

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...

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...

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...

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

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...

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...

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...

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...

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

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...

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

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...

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...

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...

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...

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

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

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...

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...

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)...