16 Feb WOD- Friday, Feb 17
The 2017 CrossFit Open starts in 6 days! Are you signed up yet? Scaled and Rx WODs available (you decide which one to do later). We will be hosting the...
WOD Blog
All in.
15 Feb WOD- Thursday, Feb 16
The 2017 CrossFit Open starts in 7 days! Are you signed up yet? Scaled and Rx WODs available (you decide which one to do later). We will be hosting the...
14 Feb WOD-Wednesday, Feb 15
The 2017 CrossFit Open starts in 8 days! Are you signed up yet? Scaled and Rx WODs available (you decide which one to do later). We will be hosting the...
13 Feb WOD- Tuesday, Feb 14
Strength: Strict Press Wendler wk 2 70% x3 80% x3 90% x Max Reps % based on 90% of 1RM WOD: 2 min AMRAP/2 min off 5 cycles 5 S2OH (increasing Weight ea. cycle) 10 T2B Lv1: 75/55, no...
12 Feb WOD- Monday, Feb 13
Skill: 3x5 Seated box jumps @ high Strength: Back Squat Wendler wk 2 70% x3 80% x3 90% x Max Reps % based on 90% of 1RM WOD: 9-6-3 Squat Snatch 50 DU each round (3x) Lv1: 65/45 Lv2: 115/75 Lv3:...
10 Feb CLOSED SAT and SUN for Level 2 Seminar
Sorry we are closed today and Sunday! We are hosting a CrossFit Level 2 Seminar. But go do "Fight Gone Bad" and United Barbell Saturday for a good cause! Clean...
09 Feb WOD- Friday, Feb 10
We are CLOSED this Saturday and Sunday for the CrossFit Level 2 Seminar! Feb Challenge test Day 3: 40 yard dash test (120 feet) WOD: for time 800m run 40 Back Rack Lunges 40 Sit-ups 800m run 30...
08 Feb WOD- Thursday, Feb 9
Warm: Row technique review 2x: Partner 1-Row 250 Partner 2-DU while P1 rows then, 2x: P1- 20 Wall Balls P2- Spider lunges rd1/ push-up- downdog rd2 Skill Kipping/ Butterfly Pull-up tech. Review: thrusters tech Benchmark WOD: “Jackie” for time: 1000 m row 50 Thrusters...
07 Feb WOD- Wednesday, Feb 8
Strength: EMOM 9 1-2-3-1-2-3-1-2-3 Power clean Increase every 3 min Wendler wk 1 Deadlift 65% x 5 75% x 5 85% x MR % based on 90% WOD: Partner WOD Off/Def 4rds Defense: 27-21-15-9 Cal AD Offense: 5 HPC 5 Burpees Lv1: 65/45 Lv2: 85/60 Lv3:...
06 Feb WOD- Tuesday, Feb 7
Strength: Wendler wk 1 Strict Press 65% x 5 75% x 5 85% x MR % based on 90% Bench Press- (10 min) 4x8 WOD: CF Open 13.2 10 min AMRAP 5 Shoulder-to-Overheads, 115/75 lbs 10 Deadlifts, 115/75 lbs 15 Box...