WOD 1/17/18
Press 5-5-5 Then: In 15 Mins complete: 750 meter row. Then AMRAP of: 10 Wall Ball (20/15) 10 Deadlift 155/103... Read More
WOD 1/16/19
Back Squat: 3 x 5 @ 75-80% Then… For Time: 12 DB Snatches, 50/35 20 Double Unders 12 Toes 2 Bar 12... Read More
WOD 1/15/19
15 Minutes to a heavy Hang Clean Then…. AMRAP 18 Minutes 5 Muscle Ups 10 Squat Cleans 185/133 25/20 Cal Bike 5 Muscle Ups 30... Read More
WOD 1/14/18
Front Rack 📦 Step up 5 sets of 6 reps @ 81% Then… 12min Emom 1st min Plank Pull Thru 2nd min KB Clean &... Read More
Endurance WOD 1/13/19
9 am- Olympic Lift Technique Class with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 500m Row or... Read More
WOD 1/12/18
Bench Press: 3 x Body Weight Bench Press *Complete max reps of Push-ups after each working set *Rest 3 min between each set Then…... Read More
WOD 1/11/19
WWPF 50′ DB Lunge Relay, 50’s / 35’s 40 Planking Burpees 40 Alt Box Jumps, 24/20 10 Alt Rope Climbs 50′ DB Lunge Relay... Read More
WOD 1/10/19
Clean and Jerk 3-3-2-2-1-1-1 Then: 12 Min Ladder of: 2 Power Clean and Jerks 135/93 2 Toes to Bar 21 Double Unders... Read More
WOD 1/9/19
Front Squat: 3 x 5 @ 80% Then… For Time: 15 OHS, 115/73 30 Pull-ups 15 Front Squats, 155/93 20 C2B Pull-ups 15... Read More
WOD 1/8/19
15 Minutes to a heavy Snatch Then…. Crossfit Open WOD 13.1 AMRAP 17 Minutes 40 Burpees to target 75/43 pound Snatch, 30 reps 30 Burpees... Read More