14 Dec Saturday, Dec 15th-7th Annual Holiday Athlete’s Cup
It is our 7th Annual Holiday Athlete's Cup! Please arrive by 9 am. Athlete briefing at 9:15 am. No required attire, but the more festive the better! This is an individual competition...
WOD Blog
All in.
13 Dec WOD – Friday, December 14th
A. Front Squat 18 Minutes to build to a moderate/heavy 3 Rep Front Squat B. Complete as many rounds as possible in 10 minutes: 200M Run 5 Clusters 135/95 Level 2: 115/85 Level 1: 95/65 **Must past thru squat,...
12 Dec WOD – Thursday, December 13th
5 Rounds For Quality 250 Row 1 Min Plank Hold on Hands 10 Burpees 10/8 Ski Erg or 200M Run 10 DB Box Step-ups 20" 50/35 12/10 Cal Bike *30 Minute Cap Log your scores on Beyond the...
11 Dec WOD – Wednesday, December 12th
A. Alternating every minute, on the minute, for 20 minutes: 10 Thrusters 95/65 10 T2B Level 2: 75/55 Level 1: 65/45 5 Minute cool down on bike or 400M Walk Log your scores on Beyond the Whiteboard Don't...
10 Dec WOD – Tuesday, December 11th
A. Take 20 minutes to complete: Deadlift 5 X 5 *First set should start at or above 70% of 1 RM. Be sure to rest 2-3 minutes between sets. B. For time: 21-15-9 Deadlift 225/155...
09 Dec WOD – Monday, December 10th
A. Complete 3 sets of a 3 min AMRAP with a 1 min rest between sets of: 12 Alternating Db Snatch 50/35 9 Air Squats 6 Box Jumps 30/24 *Pick up where you left off Rest...
08 Dec WOD – Sunday, December 9th
A. 20 mintes to complete: 5 X 5 Bench Press B. Complete as many rounds as possible in 12 minutes of: 12 V-ups 18 OH Walking Lunges w/ Plate 45/25 2 Rope Climbs Log your scores...
07 Dec WOD – Saturday, December 8th
CrossFit A. Every 90 seconds for 6 sets, 1 Hang Power Clean + 1 Below Knee Hang Power Clean + 1 Power Clean B. In teams of 2, for time: Buy In, Relay...
06 Dec WOD – Friday, December 7th
A. 15 Minutes To find a Heavy 3 Rep OHS *Rest as needed B. Complete as many rounds as possible in 16 minutes of: 400M Run 80’ Front Rack Kb Carry 53/35 15 OHS 95/65 Rest 4 Minutes Then, C. Every...
05 Dec WOD – Thursday, December 6th
STRENGTH: 1 Rep Max Deadlift *30 Min WARM-UP: -600M Run -8-12 Bulgarian Split Squats -8-12 Back Extensions -8-12 Bent Over Row -8-12 Bird Pickers -8-12 Eccentric Banded Deadlifts w/Bar (3 Sec) -20 Dead Bugs WOD: 50 Burpees For Time Log your...