WOD 3/6/23
3 Rounds 10 DB/KB Hang Squat Cleans, 53/35 200m Run or Row 10 Target Burpees 2 Rounds 15 DB/KB S2OH, 53/35 300m Run or Row... Read More
Endurance WOD 5/5/23
Olympic Lift Technique with Jess: -Clean with pause 2″ off floor 5×1 @85%+ -Zombie Squat 3×5 -Bulgarian Split Squat 3×8 Endurance WOD: Run 1 Mile... Read More
Crossfit Open WOD 23.3
Starting with a 6-minute time cap,complete as many reps as possible of:5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2)*If completed... Read More
WWPF 3/3/23
Open WOD Prep: EMOM 10 Minutes 20 Double Unders + 1 Snatch (increase weight every round) Then….. AMRAP 18 Minutes-Relay Style 5 Sandbag Over Shoulder... Read More
WOD 3/2/23
10 Minutes Handstand Walk Practice AMRAP 10 Minutes 5 Handstand Pushups 10 Strict Pullups 15 Alt DB Hang Snatch 50/35 AMRAP 10 Minutes 5 Ring... Read More
WOD 3/1/23
Deadlift Deload: 5 x 5 @ 75-80% Then… 18 Min Ladder: 5-10-15-20-25….. Russian KB Swings Pistol Box Jump Overs, 20/14
WOD 2/28/23
Jerk 1-1-1 Then…. EOMOM 15 Minutes Minute 1: Max Muscle Ups (ring or bar) Minute 2: Max S2OH 135/93 Minute 3: Max Cal Ski
WOD 2/27/23
Front Squat: Test 1RM Then… 3 Rounds for time 25 Wall Ball Shots, 20/14 25 Sumo deadlift Highpulls, 70/53 *Bike 50/40 Cal at some point... Read More
WOD 2/26/23
Olympic Lifting -Hang Snatch: Build to a heavy 2 rep -OHS: 5 x 3 -Snatch Grip RDL: 5 x 5 Endurance 16 Min AMRAP 30... Read More
Crossfit Open WOD 23.2A and 23.2B 2/25/23
23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5... Read More