Featured WOD

  • _MG_6470 03/05/2015 Thursday - Advanced: Upper Body Support Drills & Flexibility Heavy Snatch Pulls 12 Minute Rowing and Burpee Box Jump WoD WOD: AMRAP 5 12 Box Jump Overs 24/20 12 Bar Facing Burpees 12 Front Squats 135/95 Rest 5 Minutes AMRAP 5 10 Box Jump Overs 24/20 10 Bar Facing Burpees 10 Front Squats 135/95 Rest 5 Minutes… Read More
  • _MG_6323 03/04/2015 Wednesday - WOD: 3 Rounds for Time 10 Power Cleans 135/95 10 Push Jerks 135/95 *If you maxed O.H. Press on Tuesday you will sub 5 front squats and 5 pull ups for the 10 Overhead Press EMOM: 10 Rounds 7 Box Jumps 7 T-2-B Skill: Clean Technique and 1/4 Dip Strength:  5 R.M. Thruster SUMO D.L.… Read More
  • 154 03/03/2015 Tuesday - 30 Slam Balls 3 Muscle Ups/ 5 Ring Pull Ups 30 Side Taps 3/5 30 leg lifts 3/5 30 Wall Ball 3/5 300m Row 3/5 30 Mountain Climbers
  • lui2 03/02/2015 Monday - WOD A: AMRAP 10 -30 Double Unders -15 Snatches (75/55) WOD B: AMRAP 9 -15 T2B -10 Dead Lift (115/75) -5 Snatches Skill: 30 V-Ups/ 25 Ub. Wall Ball / 2 Rope Climbs Strength: EMOM 10 -Clean 5 Reps @ 65% of 1RM – 3 Rep Max Front Squat
  • IMG_8350 (1) 02/25/15 Wednesday - WOD: For Time 1,000 m Row 30 Hang Power Clean (135/95) 30 Chest to Bar Pull Up SKILL: EMOM 10 Even: 7 Push Press + 7 Box Jumps Odd: 7 T2B + 7 Burpees Strength: Increasing Weight on each exercise 3 x 5 Military Press (light to medium weight) 5 x 5 Push Press (heavy… Read More
  • 30 02/24/15 Tuesday - WOD: 10-9-8-7-6-5-4-3-2-1 of: -Thrusters (95/65) 30 Double Unders Skill: Muscle Up Wave 10 Minutes Minute 1 = 1 Muscle Up Minute 2 = 2 Muscle Ups ……….. add 1 rep for as long as possible, when you cannot complete the prescribed amount, start back at 1  and climb again   Gymnastics WOD: Drill: Candlestick and… Read More
  • rotator-Gamesv5 02/23/15 Monday - CrossFit Open Begins this week if you still plan on registering WOD: To be completed in 10 Minutes 15-12-9 Power Snatch, 115/80 T2B (then in remaining time) AMRAP Burpee Box Jumps Score is Time for 15-12-9 + # of Burpee Box Jumps Skill: Ring Dips Strength: EMOM 8 Clean 6 Reps @ 60% of 1RM… Read More
  • 10338622_10153011112107667_1224015719577954248_o 02/21/15 Saturday - Reminder that the CrossFit Open begins next week if anyone is interested in joining you should do so this weekend. Remember to try and make it in for Benchmark Friday Nights during Open gym 5-630. WOD: For Time Teams of 2 One athlete works, while the other rests. 50 Burpees 10 Clean and Jerks, 155/105… Read More