29 Mar WOD- Friday, March 30
Strength: 30 sec HS Hold w/ 1 strict HS push up every 10 sec 90 sec rest, 4 sets Scaled: Do the same in a pike position on a box Skill: (8 min) Rolling pistol progression...
WOD Blog
All in.
28 Mar WOD- Thursday, March 28
Strength: 15 min to work up to a heavy 3 rep Deadlift for the day Then, deload to 70% of that weight for the WOD. WOD: 30 sec on/off, 5rds DL @ 70%...
27 Mar WOD- Wednesday, March 28
Strength: Bench Press 5x8 (15 min) WOD: 2 min on/ 30 sec rest -5rds 200m run S2OH for reps Lv1: 75/55 Lv2: 115/75 Lv3: 155/105 Finisher: Reverse tabata L-Hang 10 on/20 rest Weekly Program Skeleton is back! Access it...
26 Mar WOD- Tuesday, March 27
WOD: A: EMOM 5 2 Hang Power Cleans B: EMOM 5 2 Hang Cleans C: 10 min to work up to 80% D: 3 Back squat @ 80% + Every 2 min Finisher: 1 min Weighted...
25 Mar WOD- Monday, March 26
If you did 18.5 don't forget to post your score! You have until MONDAY @ 5pm Submit score HERE. Strength: Every 90 sec for 8 sets 3-3-3-3-2-2-2-2 Hang Power Snatch (from above...
24 Mar WOD- Sunday, March 25
If you did 18.5 don't forget to post your score! You have until MONDAY @ 5pm Submit score HERE. WOD: 4rds for time 400m run 12 DL Lv1: 115/85 Lv2: 165/125 Lv3: 205/155 Finisher: 5 sled...
23 Mar WOD- Saturday, March 24
Schedule Change! Lite N Tite is at 8:15 am today and next Saturday! We are on the 5th and FINAL week of the CrossFit Games Open 2018!! WOO-HOO! We are hosting...
22 Mar WOD- Friday, March 23
Strength: E2M 10 min BB box step ups x5 each leg (back rack) WOD: 65/50 Ring Dips for time 3 Power Clean at the top of every min (start with PC) Lv1: Push-ups,...
21 Mar WOD- Thursday, March 22
We are hosting CF Open 18.5 today at the 6pm and 7pm classes, and Saturday from 9:30-11:30! Please come during those times if you are signed up so you...
20 Mar WOD- Wednesday, March 21
Strength: (15 min) Sumo DL 4x8* Super set with 3 seated box jumps at high *this is NOT max effort. Stay at a 7/8 RPE (rate of perceived exertion) WOD: 2 min...