Endurance WOD 3/3/19
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 150 Sit Ups 100 Wall Balls 10’/9′... Read More
WOD 3/2/19
Crossfit Open WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1)... Read More
WOD 3/1/19
WWPF 0:00 – 10:00 Push Press: 3 RM 12:00 – 24:00 12 min ladder: 3-6-9-12…. HSPU (partner holds H.S.) Calorie Row Relay (partner hangs... Read More
WOD 2/28/19
Hang Cleans 3-3-3 Then: 12 Min AMRAP of: 5 Hang Squat Cleans (155/103) 10 Burpee Pullups Post Loads and Times to... Read More
WOD 2/27/19
Bench Press: 10rm 2 x 10 @ 90% Then… 1 Round For Time: 120 Double Unders 40 Deadlifts, 225/153 20 Strict Pull-ups, 20/14... Read More
WOD 2/26/19
CFWC Deja Vu- 2 Minute rests between each, start over at beginning each time As Far As Possible in 3 Minutes Then…. As Far As... Read More
WOD 2/25/19
Front squat 3×5 with 2 sec pause in all reps @75-80% Then… 12 min EMOM (as many reps as possible in each min) 1st min:... Read More
Endurance WOD 2/24/19- No Yoga
9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian NO YOGA TODAY Endurance: AMRAP 30 Minutes 200m Farmer Style Plate Carry 35’s/25’s... Read More
WOD 2/23/19
CrossFit Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Non CrossFit Open... Read More
WOD 2/22/19
WWPF 0:00 – 10:00 2RM Push Press 10:00 – 22:00 42-30-18 Pull-ups (partner hangs) Alt Box Jumps, 24/20 *Max Weighted strict pull-ups in remaining... Read More