WOD 11/16/17
Back Squat 1-1-1-1-1 Then: For Time 30 Wall ball (20/15) 30 Sumo Deadlift HighPull (75/53) 30 Box Jump (24/20) 30 Push Press... Read More
WOD 11/15/17
Bench Press: 3 x 3 Weighted Strict Pullup: 3 x 3 Then… For Time: 50 Double Unders 21 Deadlift, 225/153 12 Strict HSPU... Read More
WOD 11/14/17
Clean 2-2-2 Then…. Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups Rest 2 Minutes Then… For Time 50/40 Cal Row 30 Burpees ... Read More
WOD 11/13/17
Front Squat: 1-1-1 Then... Tabata – 8 Rounds of each (20 on / 10 off) Weighted Bottom of Push-up holds Alt Renegade Row... Read More
Endurance WOD 11/12/17
0:00-8:00 EMOM 100m Sprints 10:00-18:00 AMRAP 8 Minutes 3 Burpee Pullups 6 Box Jumps 30/24 9 Toes to Rings or Toes to Bar 20:00-Finish 1... Read More
BarBells For Boobs 11/11/17
Barbells For Boobs. There will be no 8 or 9 am classes today. Registration will open at 9:15 am. Heats will start at 10... Read More
WOD 11/10/17
WWPF For Time: 60 Synchronized Target Burpees 50 Synchronized Alt DB Snatches, 50/35 40 Synchronized Hurdle Jumps, 24/20 30 Synchronized Toes to Bar 2k Row... Read More
WOD 11/9/17
Over Head Squat 3-3-3 Then: 5 Rounds of: 30 Double unders 15 Kettle Bell Swings (1.5 Pood/ 1 Pood) 9 Over Head... Read More
WOD 11/8/17
Bench Press 5-5-5 Weighted Strict Pullup 5-5-5 Then… 21-15-9 Deadlift 225/153 Wall Ball 20/14 HSPU Barbells for Boobs is this Saturday, 11/11. There will be... Read More
WOD 11/7/17
EMOM 7 Minutes 3 Hang Snatch Then… Crossfit Open 16.3 AMRAP 7 Minutes 10 Power Snatches 75/53 3 Bar Muscle Ups Rest 3 Min 3... Read More