WOD Blog

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02 Mar

Posted at 18:51h in WOD

Strength: Pause Back Squats Warm up to 75% of you 1 RM then EMOM for 7 mins perform 3 pause back squats at 75% of you 1 RM. WOD: For time Row 500m 20...

02 Mar

Posted at 08:52h in WOD

Strength: Strict Press 10 min to warm up to 75% of your 1RM then every 90 secs for 9 mins, perform 3 reps at that weight. WOD: 15 min AMRAP 10 Back Squats...

01 Mar

Posted at 00:09h in WOD

2014 CrossFit Games Open 14.1 10 min AMRAP 30 double unders 15 power snatches Class starts at 9:30 and heats will start at 10am. If you are registered for the open, you need a...

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...

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