WOD 1/27/24
Happy 42nd birthday to Scott Whittle and 56th birthday to Chris Lukacs AMRAP 35 Minutes 400m Single Arm Farmer Carry 70/53 42 Toes to Bar... Read More
WOD 1/26/24
WWPF 0:00 – 18:00 (18 min AMRAP) 30 Cal Row (Mix Anyway) 20 Bench Press, 185/113 (mix reps anyway) 1 Legless Rope Climb EACH 20:00... Read More
WOD 1/25/24
AMRAP 10 Minutes 10/8 Cal Bike 50′ HS Walk or OH Carry AMRAP 10 Minutes 20 Deficit Lunges (2x45lb plates) 50 Double Unders AMRAP 10... Read More
WOD 1/24/24
10-9-8-7-6-5-4-3-2-1 For Quality, not for Time Strict Pullup Ring Dip *if easy for you, add weight Then….. 2 Rounds 500m Row 40 Wall Balls 2... Read More
WOD 1/23/24
EMOM 12 MIN Clean + Hang Clean + Jerk Then… FOR TIME 21 Hang Cleans, 135/93 30 Box Jumps, 24/20 15 Hang Cleans, 165/113 30... Read More
WOD 1/22/24
Front Squat: Test 1 RM Then….. Crossfit Open WOD 23.2 AMRAP 15 Minutes 5 Burpee Pullups 10 Shuttle Runs (1 rep equals 25ft up AND... Read More
WOD 1/21/24
Olympic Lifting -Snatch from Blocks: 4 x 3 -Clean from Blocks: 4 x 3 Endurance 34 Min AMRAP – Happy Birthday Coach Jenny! 43 DB... Read More
WOD 1/20/24
Choose A Hero….. “Whittman” 7 Rounds 15 KB Swings, 70/53 15 Power Cleans, 95/63 15 Box Jumps, 24/20 “DORK” 6 Rounds 60 DU 30 KB... Read More
WOD 1/19/24
WWPF 42-30-18 Deadlift, 225/153 (mix anyway) Dip (partner holds ring support) Then… 30-20-10 Back Squat, 185/133 (mix anyway) C2B Pull-ups (Partner Hangs) Then… 21-15-9 Shoulder... Read More
WOD 1/18/24
Happy Birthday to Coach TJ!! Heavy Clean 1-1-1 Then…. Tolbert Ann 50-40-30-20-10 Double Unders Pistols Sit Ups