11 Oct WOD- Monday, Oct 12
Strength: L3: 5x1 strict MU L2: MU drills L1: 5x5 Ring Rows at hardest progression WOD: 9,7,5 Muscle Up OHS (no rack) @ 165/115 L2 Jumping MU, 135/95 L1 dips, 75/55 Finisher: 4 rds: 40 sec plank 30 sec...
WOD Blog
All in.
09 Oct WOD- Saturday, Oct 10
Skillz: HSPU Drills & Rope climb Technique WOD: 10-1 HSPU 2 rope climbs Lv1: 5,4,3,2,1 Wall Walk 5 K2E Lv2: 10-1 Bear Push-ups Finish: 7 rds 10 sit ups 10 sec rest Let us present to you the...
08 Oct WOD- Friday, Oct 9
Mobilize: ankles, hips, front rack WOD: as fast as possible 1000 m row 20 FS 800 m run 20 FS 500 m row 20 FS 200 m run 20 FS Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Finish: Couch stretch Let us present...
07 Oct WOD- Thursday, Oct 8
Strength: Alternating EMOM 10 min Bench Press x 2 @ 85-87% Hollow Rocks x 20 WOD: “Animal” 150 KBS 1-2 MU EMOM Lv1- 25/15, no EMOM Lv2- 35/25, 6 Jump Lunges EMOM Lv3- 55/35, 1-2 MU EMOM 15...
06 Oct WOD- Wednesday, Oct 7
Strength: Every 3 min: Back Squat 5x5 at 78-80% WOD: 3 rds for time 15 Chest 2 Bars 15 Thrusters 7 min cap Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Let us present to you the Athlete of...
05 Oct WOD- Tuesday, Oct 6
Strength: Every 30 sec for 5 sets 1 Jerk w/ 2 sec pause at catch Partner WOD: 400 m run "Isabel"- 30 Snatches 400 m run "Grace" -30 Clean and Jerks 400 m run *share...
05 Oct WOD- Monday, Oct 5
Mobility Lab tonight at 6pm! Come to increase performance, better positions, prevent injuries! Strength: Every 90 sec for 6 sets: 2 Snatches WOD: 4 rds 20 Pushups 15 Toes to bar 10 DL Lv1: 135/95 Lv2: 185/135 Lv3: 225/185...
03 Oct WOD- Sunday, Oct 4
Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. Warm: -Mob hip, ankles, OH banded distraction -Banded straight arm lat pull-down -Bar MU Drills -Burgener...
02 Oct WOD- Saturday, Oct 3
Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. NO SATURDAY 10:30AM MOBILITY CLASS for the month of October. Will pick...
01 Oct WOD- Friday, Oct 2
Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. Strength: Every 90 for 5 sets 2 Push Press + 2 Push Jerk (off...