WOD: December 15th, 2017

WOD: December 15th, 2017

Partner WOD Fitness Partner WOD, for time 2014 CrossFit Regional Team Event 7: 500m Row 75 Power Jumps (Each) then 50 Deadlifts @ 75/55lb (Partner Holds) then 50 Knee Raises (Partner hangs) Scaled Partner WOD, for time 2014 CrossFit Regional Team Event 7: 500m Row 75 double unders (PJ: 2-1) (Each) then 50 Deadlifts @ […]

WOD: December 14th, 2017

WOD: December 14th, 2017

Warm-Up Leg Swings x40 Trunk Twist x20 Arm Swings x20 Arm Circles Inchworm w/ Cobra Pose x5 Lunge w/ twist 50′ High Knees 100′ Butt kicks 100′ Build up Sprints x4 5 Rounds HS Hold 35 sec on 25 off *scaled to plank on hands WOD Fitness MS rowing, for time 1500m row 1 min […]

WOD: December 13th, 2017

WOD: December 13th, 2017

Bench Press 5×5 Bench Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps WOD EMOM, 20 mins Fitness ODD min: 150m row, 100m run, or 8/6 cal AD EVEN min: ME burpee box jumps (16/12) Scaled ODD min: 200m row, run, or 10/8 cal AD EVEN […]

WOD: December 12th, 2017

WOD: December 12th, 2017

WOD 3 Rounds: Fitness 20 Hang Power Cleans 20 Front Squats 20 Push Press Rx – (45/35) Scaled 20 Hang Power Cleans 20 Front Squats 20 Push Press Rx – (75/50) RX 20 Hang Power Cleans 20 Front Squats 20 Push Press Rx – (95/65) Gymnastic/Skill/ROMWOD 1. Weighted Dips 6×3 *keep the same weight for […]

WOD: December 11th, 2017

WOD: December 11th, 2017

Back Squat Back Squat Work up to a heavy triple, then a heavy double, then a heavy single for today (not max) *20 min time cap WOD Chipper, for time Fitness 600m run 60 barbell pull ups or ring rows 600m run Scaled 800m run 60 jumping C2B pull ups 800m run RX 800m run […]

WOD: December 10th, 2017

WOD: December 10th, 2017

ROMWOD + WOD 1. ROMWOD 2. Fitness 20 Minute EMOM Minute 1:  10 knee push ups Minute 2:  10 squats Minute 3:  10 sit ups Minute 4:  10 lunges SCALED 20 Minute EMOM Minute 1:  15 push ups Minute 2:  15 squats Minute 3:  15 sit ups Minute 4:  20 lunges RX 20 Minute EMOM […]

WOD: December 9th, 2017

WOD: December 9th, 2017

WOD AMRAP, 12 mins Fitness 5 Deadlift 95/75lbs 7 Knee Raises 9 wall balls 10lbs Scaled 5 Deadlift 155/105lbs 7 K2E 9 wall balls 14/10lbs RX 5 Deadlift 225/155lbs 7 T2B 9 wall balls 20/14lbs Gymnastic/Skill/ROMWOD 1. Gymnastics, 5 RNFT 30 second HS hold against a wall followed by a 30 second static hold at […]

WOD: December 8th, 2017

WOD: December 8th, 2017

Warm-Up Coaches Choice Have FUN!!! BUDDY WOD AMRAP 15 mins 200m Medball Carry (together) 20 Medball Sit-Ups (14/10) 20 Medball Burpees 20 Medball Squat Throws Fitness Challenge AMRAP in 1 min 1. Sit-Ups 2. Push-Ups 3. Buddy Carry (down is 1, back is 2) *Pick one or do all three Max Effort 4. Plank (hands) […]

WOD: December 7th, 2017

WOD: December 7th, 2017

WOD Conditioning Fitness 8 Rounds, On the 3:00 15/10 Calorie Row, AD, or Ski 100 Meter Plate Carry (25/15) Scaled 8 Rounds, On the 3:00 18/12 Calorie Row, AD, or Ski 100 Meter Plate Carry (35/25) RX 8 Rounds, On the 3:00 21/15 Calorie Row, AD, or Ski 100 Meter Plate Carry (45/35) Gymnastic/Skill/ROMWOD 1. […]

WOD: December 6th, 2017

WOD: December 6th, 2017

Squat Snatch Squat snatch 5×5 TNG sets, ascending in weight WOD AMRAP, 7 mins Thrusters (Fit: 45/35) (SC: 75/50) (RX: 95/65) Cal Row or AD (3,3,6,6,9,9 etc increase by 3 reps each round) Accessory/ROMWOD 1. Rounds, 3NFT Goblet Squats x 10 reps Ring Rows x 10 reps Russian KB Swings x 20 reps Plank Hold […]