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
WOD 1/17/24
Bench Press 5-3-1 Then…… 10 Rounds 10/8 Cal Bike or Row 10 Burpees
WOD 1/16/24
Work to a heavy complex: 2 Snatch Pulls+ Snatch Then… 4 Rounds of 4 Min AMRAP’s (Rest 2 min between rounds and pick up where... Read More
WOD 1/15/24
Pause Front Squat Week 6: 3×2 With 5 second pause ~90% Then… MLK, Jr Day AMRAP 15 Minutes 1 Clean 185/133 15 Handstand Pushups 29... Read More