WOD 1/8/24
Pause Front Squat: 3 x 2 (5 sec pause @ 88-90%) Then…. 15 MIN AMRAP 5 Dips 10 Front Squats, 135/93 15 Box Jump Overs,... Read More
WOD 1/7/24
Olympic Lifting -Work to a Heavy Snatch Complex: Snatch Pull + Snatch + Hang Snatch -Work to a Heavy Clean & Jerk Complex: Clean Pull... Read More
WOD 1/6/24
Choose a Hero: Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 or…… DT AMRAP with Cardio AMRAP 20 Minutes... Read More
WOD 1/5/24
WWPF – Running Clock 0:00 – 10:00 (partner snatch EMOM / YGIG in same min) 5 Burpees over Bar + 1 Snatch 12:00 – 30:00... Read More
WOD 1/4/24
AMRAP 35 Minutes 5 Rope Climbs 15′ 200m Row or Ski 40 Toes to Bar 200m Run or Ski 100′ Sandbag Carry + 25 Sandbag... Read More
WOD 1/3/24
a. Bent Over Row 3×3 b. Strict Press 3×3 Then… Crossfit Open WOD 17.4 55 Deadlifts 225/153 55 Wall Balls 55 Cal Row 55 Handstand... Read More
WOD 1/2/24
Front Squat (wk 4): 3×3 with 3 second pause in each @ 88% Then… For Time 60 Alt Pistols 30 Hang Cleans, 155/113 15 Bar MU
WOD 1/1/24
Happy New Year! We wanted to take a minute and thank each of you for a wonderful 2023. We couldn’t do it without the best... Read More
WOD 12/31/23
Olympic Lifting -Work to a heavy Snatch -Work to a heavy Clean & Jerk Endurance – New Years Eve Special “Hasta La Vista 2023” –... Read More
WOD 12/30/23
Bench Press 1-1-1 Then…. AMRAP 20 Minutes 15 T2B 15 Thruster 75/53 15 Burpee Over Bar 15/10 Cal Bike or Ski