09 Jan WOD- Wednesday, Jan 10
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Hero WOD: “Abbate” 1 mile run 21 C&J 155/105 800m run 21 C&J 155/105 1 mile run Lv1: 95/65 Lv2: 135/85 Running...
WOD Blog
All in.
08 Jan WOD-Tuesday, Jan 9
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. WOD: Part A: Burpee EMOM 5 Lv1: 9 burpees Lv2: 12 burpees Lv3: 15 burpees 2 min rest Part B: Tabata...
07 Jan WOD- Monday, Jan 8
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Strength: Strict Press 5x5 E2M (~72-75%) WOD: CrossFit Open 12.3 18 min AMRAP 15 Box Jumps 24/20" 12 Push Press...
06 Jan WOD- Sunday, Jan 7
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Skill/ Strength: 5 sets of this pull-up Complex: Lv3: 3 pull-ups+ 2 C2B + 1 bar...
05 Jan WOD- Saturday, Jan 6
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Strength: Back squat 4x10 E3M Start at 60% and increase each set as desired. Pro-tip: When...
04 Jan WOD- Friday, Jan 5
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Skill: 15 min- HSPU kipping Progression -tripod to headstand -headstand to push up -headstand kick to wall Lv4-...
03 Jan WOD- Thursday, Jan 4
Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it HERE. Strength: Snatch High Pull 3x3 Snatch pull 3x3 WOD: 5rds for time 400m run 25 Sit-ups 25 RKBS Lv1: 53/35 Lv2: 62/44 Lv3:...
02 Jan WOD- Wednesday, Jan 3
Warm: 5 min AMRAP BB warm up 3 reps of each: DL HPC FS PP BS Strength: 8 EMOM Hang Clean + Clean WOD: Open 11.3 5 min AMRAP Squat Clean and Jerk Lv1: 95/65 Lv2: 135/95 Lv3: 165/110 (Power clean + front squat is...
02 Jan WOD- Tuesday, Jan 2
HAPPY NEW YEAR!! Holiday Hours: Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only Paleo Challenge starts Jan 21! Info Session on Jan 13 at 10am. Learn more about it...
31 Dec WOD- Monday, Jan 1
HAPPY NEW YEAR!! Holiday Hours: Monday- Jan 1- 12 pm only Tuesday, Jan 2- 7am, 8am, 12pm, 4pm, 5pm, 6pm only Paleo Challenge starts Jan 21! Info Session on Jan 13 at...