WOD 11/12/21
WWPF 0:00 – 13:00 Work up to a Max Snatch + Hang Snatch 15:00 – 30:00 15 Min AMRAP RELAY 10/10 DU Relay 10 Alt... Read More
Veterans Day Hero WOD 11/11/21
Choose 1 Hero WOD: JBo Complete as many rounds as possible in 28 minutes of:115-lb/75lbs overhead squats, 9 reps1 legless rope climb, 15-foot rope, beginning... Read More
WOD 11/10/21
Weighted Pull-up: 3 x 5 *Drop Set: 1 x max reps (no weight) (If doing banded pull-ups or negatives, do max ring rows for drop... Read More
WOD 11/9/21
Jerk 1-1-1 Then….. 21-15-9-6-3 Push Press 115/83 Toe to Bar Cal Bike
WOD 11/8/21
Front Squat every 2 minutes 2 x 6 @ 80% 2 x 4 @ 85% 2 x 2 @ 90 % 1 x Max Reps... Read More
Oly/Endurance WOD 11/7/21
Olympic Lifting: 9am Build to a heavy complex: Clean + Front Squat + Jerk Snatch Balance: 3-3-3 (pause in bottom for 2 seconds Endurance: 10:15am... Read More
WOD 11/6/21
Deadlift: 10 min to work to a heavy deadlift Then… 21 Min EOMOM Min 1: 7 Deadlifts, 75% Min 2: 50 Double Unders Min 3:... Read More
WOD 11/5/21
WWPF – Running Clock 0:00 – 8:00 1RM Weighted Pull-up OR Heavy Bent Over Row 10:00 – 30:00 Partner Relay Nate 2 MU 4 HSPU... Read More
WOD11/4/21
EMOM 10 Minutes 1 Snatch Pull with 2 Sec Pause in Extension + 1 Snatch Then…… Crossfit Triathlon–Choose 3 Bike 75/50 Cal Run 1600m Ski... Read More
WOD 11/3/21
Bench Press: 1 Rep Max Then… 13 Min AMRAP – HBD Ashley! 11 Burpee Box Jumps, 24/20 3 Rope Climbs 88 Double Unders