WOD Blog

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REMINDER!! LABOR DAY SCHEDULE!! MONDAY SEPT 2ND - 9:30/10:30AM CROSSFIT ONLY STRENGTH BACK SQUAT 20 Minutes to build to a heavy set of 10 WORKOUT OF THE DAY “GRACE” 30 Clean/Jerks 135/95 L2: 95/65 L1:...

REMINDER!! LABOR DAY SCHEDULE!! MONDAY SEPT 2ND - 9:30/10:30AM CROSSFIT ONLY SKILL Pull-Up -Kipping Foundation -Jumping Pull-up -Kipping Pull-up WORKOUT OF THE DAY WZA Online Qualifier - Workout One - AMRAP X 16 40 Alt DB...

REMINDER!! LABOR DAY SCHEDULE!! 9:30/10:30AM CROSSFIT ONLY STRENGTH DEADLIFT 7-7-7 *Build each set WORKOUT OF THE DAY FOR TIME 12-9-6-3-1 Deadlift 225/155 7-7-7-7-7 Lateral Burpee/Bar L2: 185/125 L1: 135/95 FINISHER Cool Down 10-12 Min ____________________________________________________________ LITE N' TITE EMOM X 28 MIN...

STRENGTH/SKILL PUSH JERK 3-3-3-3 *Build to a Moderate/Heavy+ STRENGTH/SKILL COMPLETE 3 CYCLES AMRAP X 2 250M Row Max Rep Push Jerk 135/95 -Rest 2 Minutes- AMRAP X 2 250M Row Max Rep Double Unders/Single Unders L2: 95/65 L1: 75/55 Log your...

STRENGTH/SKILL E2MOM X 12 1 Snatch High Pull + 1 Hang Power Snatch + 1 OHS + 1 Squat Snatch WORKOUT OF THE DAY AMRAP X 12 100M Run 3 Squat Snatch...

WORKOUT OF THE DAY 9 ROUNDS FOR TIME 12/10 Cal Bike 12 Alternating Hang DB Snatch 50/35 15 Push-up 15 Box Jump/Over *18 MIN CAP Log your scores on

STRENGTH/SKILL EMOM X 6 3 Power Clean *Build set to a Moderate-Heavy+ WORKOUT OF THE DAY AMRAP X 6 3 Power Clean 185/125 6 Alternating Pistols L2: 135/95 L1: 95/65 FINISHER 10 Rope Climbs...

WORKOUT OF THE DAY 3 ROUNDS FOR TIME 600M RUN 20 Push Press 95/65 20 T2B 20 Single Db Burpee 50/35 ____________________________________________________________ LITE N' TITE “Felix the cat” 6 ROUNDS FOR TIME 9 Burpees 9 Box...

WORKOUT OF THE DAY STRENGTH 25 Minutes to find a 1 RM Snatch 3-3-3-2-2-1-1-1 *Rest 2-3 Btwn Sets WZA Online Qualifier - Workout One - AMRAP X 9 3 Hang Power Snatches 75/55 3 Overhead Squats...

WORKOUT OF THE DAY EMOM X 24 MIN 1: Bike or Row Moderate Effort MIN 2: AMRAP - 4 Alternating Lunges + Burpees MIN 3: 100M Run + AMRAP Push-ups MIN 4: AMRAP...