WOD Blog

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27 Feb

Posted at 18:30h in WOD

Strength: Deadlift 4 x 8 Increase weight with each set. WOD: For Time 21-15-9 Toes to Bar Box Jumps 30/24" Cool Down:Easy 500m row, 1 min rest, then easy 250m row WOD Prep with Yasmen- How...

25 Feb

Posted at 19:12h in WOD

WOD:For Time 800m run 50 Thrusters @ 45/35# 800m run 50 Burpees 800m run 50 SDHP @ 45/35# WOD Prep with Yasmen- How to prepare your body the night before: 1. Spider Lunge with Big hip Circles 1...

24 Feb

Posted at 18:00h in WOD

***No Competitor Class starting this week and for the next 5 weeks until the CrossFit Open is finished. Strength: Overhead Squat Work up to something that feels heavy for 3 reps then...

23 Feb

Posted at 18:30h in WOD

Skill/Strength: Work Up to a heavy set of 5 KB snatches (each arm and must be tap and go), then perform a 5x5 a that weigh. (20 min time cap) WOD:...

22 Feb

Posted at 17:00h in WOD

Announcement! Today is the Powerlifting Seminar at 12:30 pm. You can still sign up! Don't miss out on this sweet opportunity to be coached by National Champ Molly O'Rourke. Strength: Weighted Ring Push...

21 Feb

Posted at 18:00h in WOD

Announcement! Tomorrow is the Powerlifting Seminar You can still sign up! Don't miss out on this sweet opportunity to be coached by National Champ Molly O'Rourke. Partner WODs WOD 1: 7 min AMRAP...

20 Feb

Posted at 19:00h in WOD

Announcement! Sign up for our Powerlifting Seminar being held this Sunday, Feb 23rd. Led by National Champ Molly O'Rourke. Skill: Find hardest HSPU and Pistol progressions that can perform 5 quality, unbroken...

19 Feb

Posted at 19:00h in WOD

Announcement! Sign up for our Powerlifting Seminar being held this Sunday, Feb 23rd. Led by National Champ Molly O'Rourke. Strength: Bent Over Row w/ DB/KB 4 x 15 reps, find a heavy weight...

18 Feb

Posted at 19:00h in WOD

Announcement! Sign up for our Powerlifting Seminar being held this Sunday, Feb 23rd. Led by National Champ Molly O'Rourke. Strength: Front Squat Warm up to 80% of your 1RM then perform a...

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