WOD Blog

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Skill: Rope Climb Technique Test: Rope climb at hardest progression, (i.e. legless, L-sit, weighted L-Sit) WOD: 20 min AMRAP 3,6,9,12 Bar Muscle Ups 10,20,30,40 Air Squats Lv1/Lv2: 6,9,12,15 Pull-ups/ C2B Pull-ups 10,20,30,40 Air Squats Return...

Strength: Back Squat Wendler week 3, cycle 2 take 90% of 1 RM then, 75% + 10# x 5 85% + 10# x 3 95% + 10# x max reps Partner WOD: Offense/Defense 5rds...

Skill: MU Drills -hip to rings -ring supports/drops -transitions WOD: 12 min AMRAP 4-6-8-10 Ring Dips DB/KB Single Arm Squat Clean-(total) Burpees to a target Lv1: 25/18 Lv2: 45/25 Lv3: High Rings, 53/35 *go back to rep 4 after finishing 10 ...

Strength: E90 sec x 8 sets 1 Snatch Balance + 2 OHS *rack OK WOD: CrossFit Open 15.5 27-21-15-9 Thruster 95/65 Cal Row Scaled: 65/45 Goal: Sub 15 min (Top time is Mathew Fraser with 6:24) Log your WOD...

Today, we will be joining CrossFit Lumos from Austin, Texas in a "Alternative" Hero WOD to commemorate Heather Heyes. She was killed during the Charlottesville protests on August 12, 2017....

WOD: "Running from the 5-0" For time: 1 Mile Run 50 Wall Balls 50 Sit-ups 50 Box Jumps 24/20" 50 HSPU 1 Mile Run Lv1: 30 reps of each, 14/10# Lv2: 40 reps of each,...

Strength: Wendler Deadlift Week 2, cycle 2 % based on 90% of 1RM 70%+ 10# x 3 80%+ 10# x 3 90%+ 10# x MR WOD: 8rds 30 DU 8 Russian KBS 100m Farmer Carry 30 sec rest Lv1: 35/25 Lv2: 53/44 Lv3:...