WOD 3/18/21
Hang Clean: 15 min to heavy single Then… 21-15-9 Hang Clean, 135/93 HSPU
WOD 3/17/21
a. Bulgarian Split Squat 3×8 b. Weighted Dips 3×8 Then…… 3 Rounds for Time 30 Cal Row or Ski 20 Toes to Bar 10 Sandbag... Read More
WOD 3/16/21
15 Min to Heavy Hang Snatch Then… 16 Min AMRAP 4 Kb Snatch, 53/35 10 Box Jumps, 24/20 10 Wall Ball Shots, 20/14 8 Kb... Read More
WOD 3/15/21
Pause Back Squat 5-5-5 (heavier than last week) *3 Second Pause on Reps 1, 3, 5* Then….. 13 Minute AMRAP 3 Bar Muscle Ups 6... Read More
Endurance WOD 3/14/21
AMRAP 35 Minutes 10 Strict Pullups 15 Burpees 20 Thrusters 45/33 25 Russian Twists (50 taps) 600m Run
WOD 3/13/21
Open WORKOUT 21.1 For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time... Read More
WOD 3/12/21
*Reminder: We will be doing the Crossfit Open during Saturday classes, but you can choose to do the Open WOD any time you’d like during... Read More
WOD 3/11/21
EMOM 10 2 Hang Cleans + 1 Jerk Then… For Time 40 DB Hang Clean & Jerks, 50/35 100m Sandbag Bear Hug Carry, 100/75 30... Read More
WOD 3/10/21
a. Bulgarian Split Squat 8-8-8 b. Weighted Dip 8-8-8 Then…… 3 Rounds 7 Bar Muscle Ups (15 pullups) 20 Box Jumps 24/20 400m Run or... Read More
WOD 3/9/21
10 Min EMOM 1 Snatch + 2 OHS Then… For Time 500m Row or ski 25 Power Snatches, 75/53 400m Row or Ski 20 Power... Read More