WOD 1/4/22
EMOM 10 Minutes 1 Snatch Pull with 2 Second Pause+ 1 Snatch Then…… Crossfit Open 13.1 17 Minute AMRAP 40 burpees30 snatches 75/4330 burpees30 snatches... Read More
WOD 1/3/21
Sumo Deadlift (WK 5) Build to a heavy 4RM (3 sec neg) Drop 15-20lb and do 1 x 8-12 reps (3 sec neg) Betty White... Read More
WOD 1/2/22
Olympic Lifting -Clean + 2 Front Squats + Jerk Build to heavy – High Hang Squat Snatch Moderate/2 x 4 Endurance In Any Order: Running... Read More
WOD 1/1/22
AMRAP 30 Minutes 20 Burpees 22 Pullups 20 Box Jumps 24/20 22 Ring Dips 20 Cal Bike or Ski 22 Front Squats 135/93 600m Run... Read More
WOD 12/31/21
Wacky Wiser Partner Friday FOR TIME 400m Run Relay 100 Push-ups , mix reps anyway 42 Deadlifts, 225/153 400m Run Relay 60 DB Push Press,... Read More
WOD 12/30/21
0:00-12:00 Hang Power Snatch 14:00-26:00 Hang Power Clean 28:00-38:00 AMRAP 10 Minutes 20 Wall Balls 10 Toes to Bar *Score equals total lbs lifted +... Read More
WOD 12/29/21
AMRAP 12 MIN 2K Row Max Rope Climbs in Remaining Time AMRAP 12 MIN 80/60 Cal Bike Max Sandbag Step-overs in Remaining Time, 100/75 (Box... Read More
WOD 12/28/21
Heavy Complex: 1 Clean + 3 Front Squats Then…. Happy 32nd birthday to Rob Lavoie and 9th birthday to Dookie the Killer Chihuahua 4 Rounds... Read More
WOD 12/27/21
Sumo Deadlifts (WK 4) Build to heavy 6 rep max (3 sec neg) Then, take 15-20lb off the bar and do 2 sets @ 6-10... Read More
WOD 12/26/21
Olympic Lifting: Snatch: 75%/3, 80%/2 , 85%/1 78-83%/ 3, 85-88%/2, 90-93%/1 Power Clean EMOM 3’s until you miss, 2’s until to miss, Singles for rest... Read More