WOD 1/19/22
Strict Press: 3 x 4 L-Sit: 3 x Max Hold Then… Open 16.1 – AMRAP 20 minutes 25 foot Overhead Walking Lunges (95/65 lb) 8... Read More
WOD 1/18/22
15 Minutes to a Heavy Snatch Then…. Happy Birthday to Coach TJ!!! AMRAP 18 Minutes Cash In: Ski or Row TJ’s birth year 1993m AMRAP... Read More
WOD 1/17/22
Sumo Deadlift Work to a heavy single (3 sec neg) Then… Martin Luther King Jr BirthDay WOD AMRAP 16 MIN 1 Strict MU 15 Devils... Read More
WOD 1/16/22
Oly: Squat Cleans from blocks: 1-1-1-1-1 @ 75% or over Jerk: Find a heavy single Endurance 25 Strict Dips 50 DU 50 Wall Ball Shots... Read More
WOD 1/15/22
Tabata C2B Pullups- 8 Rounds 1 Minute Rest In 3 Minutes Max Reps Clean and Jerk 135/93 1 Minute Rest Tabata Toes to Bar-8 Rounds... Read More
WOD 1/14/22
WWPF – Running Clock 0:00 – 13:00 Work up to a heavy Hang Snatch Double 15:00 – Finish 42-30-18 Power Snatch, 135/93 (mix anyway) Synchronized... Read More
WOD 1/13/22
For Time 50-40-30-20-10 Double Under Sit-up *Rope Climb Descending Ladder: 5-4-3-2-1 For Time 21-15-9-6-3 SandBag Ground 2 Over Shoulder, 100/75 Box Jumps, 24/20 Cal Bike
WOD 1/12/22
Strict Press: 3 x 5 Strict Chest 2 Bar Pull-ups: 3 x Max THEN…. 27-21-15 Back Squat, 165/110 Handstand Push-up
WOD 1/11/22
EMOM 10 Minutes 2 Hang Power Cleans + 1 Jerk Then…… Crossfit Open WOD 18.1 Complete as many rounds as possible in 20 minutes of:8... Read More
WOD 1/10/22
Sumo Deadlift (WK 6) Work to heavy 4 Rep (3 sec neg) *Drop weight 15-20lbs and do 2 set of 6-10 reps (3 sec neg)... Read More