WOD Blog

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18 Jan

Posted at 20:00h in WOD

Strength: Every 90 sec- 5 sets 3 FS + 1 jerk Every 90 sec- 5 sets 2 FS + 1 jerk Every 90- 5 sets Clean + Jerk (Squat clean counts as a FS) WOD: Every 90 sec-8 sets...

17 Jan

Posted at 20:00h in WOD

Skill: Ring Muscle-up Drills and Practice -Ring supports/ drops -hip to rings--> watch this video -false grip hang/hold -banded transitions -jumping MU WOD: CF Open 14.4 14 min AMRAP 60 Cal Row 50 Toes-to-bar 40 Wall Balls @ 20/14 30 Cleans @...

16 Jan

Posted at 20:00h in WOD

Strength A: 3 Position Power Clean (hip, above knee, below knee) Every 90 sec for 8 sets Strength B: Deadlift 5x5 Every 2 min (start at 75% and increase as desired) Accessory: 4 sets Ring Rows x...

15 Jan

Posted at 20:00h in WOD

Strength A: Overhead Squat 10 min to find Find a heavy 3 rep Strength B: Strict Press 5x3 @80-85% Every 2 min WOD: 7 min AMRAP 7 Hang Squat Snatch 75/55 30 DU 6pm Lite n Tite Strength: 4x Seated DB press...

15 Jan

Posted at 16:00h in WOD

2018 6-Week Team Paleo Challenge! Shake off that extra holiday weight and get you body ready for the upcoming CrossFit Open in March with this incredibly effective challenge. Info Session...

14 Jan

Posted at 20:58h in WOD

Happy Martin Luther King Jr. Day! We will be operating on a normal schedule today. Strength: Back Squat 5x5 75% Every 2 min WOD: 10 min EMOM 10 G2OH with plate 45/35# 6 Burpees onto...

13 Jan

Posted at 20:00h in WOD

Strength: Alt EMOM 12 3-5 Strict HSPU AHAP 6 Weighted Pistols WOD: 5 rounds for time 50 ft Handstand walk/ 3 wall walks 200m MB carry 12 min cap* Finisher: 3x15-25 GHD sit-ups 3x10 reverse DB flys Log...

12 Jan

Posted at 20:00h in WOD

TODAY (Saturday)'s Schedule will be a little different to accomodate for the Paleo Challenge Info Session: 8am Lite N Tite 9am Regular CrossFit 10-10:30am Paleo Challenge Info Session 10:30am Regular CrossFit 11:30am Barbell Club Paleo Challenge...

11 Jan

Posted at 20:00h in WOD

This Saturday's Schedule will be a little different to accomodate for the Paleo Challenge Info Session: 8am Lite N Tite 9am Regular CrossFit 10-10:30am Paleo Challenge Info Session 10:30am Regular CrossFit 11:30am Barbell Club Paleo Challenge...

10 Jan

Posted at 20:00h in WOD

This Saturday's Schedule will be a little different to accomodate for the Paleo Challenge Info Session: 8am Lite N Tite 9am Regular CrossFit 10-10:30am Paleo Challenge Info Session 10:30am Regular CrossFit 11:30am Barbell Club Paleo Challenge...

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