Category WOD

Monday 2.22

MONDAYStrength: High Bar Back Squat3-3-3-2-2-2, 2s with 1s pause in bottom WOD: 75 Situpsthen 4 Rounds7 Front Squat 115/757 Power Clean and Jerk12 Pull-ups S: 50 Situps, 75/55, Jumping Pull-upsL1: 95/65, Scaled Pull-upsRx+: 135/95 Extra Work1. 3 Rounds20 Bar Facing…

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Saturday 2.20

SATURDAYStrength: Low Bar Back Squat5-5-5-5-5 WOD: 21-15-9BurpeesHandstand Push-upsThrusters 95/65 S: Push-ups, 65/45L1: Scaled HSPU/Push-ups, 75/55Rx+: 115/75 Extra Work1. For Time50 Deadlift 315/205– Every drop perform 12 Toes to Bar HomeWODCOREEMOM 8m: 5-10 Push-ups + 5-10 Situps WOD: 21-15-9Up DownsBroad JumpsJumping…

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Friday 2.19 : Yoga Sundays!

We are excited to announce a coming partnership with Julianne Lenehan. Jules is a fitness enthusiast who actually got into CrossFit while living in Thailand many years ago. She has been a yoga practitioner and teacher for many years as…

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Thursday 2.18

THURSDAYStrength: Push Press3-3-3-3-3, 2s pause in dip of each rep WOD: 10m AMRAP10 Cal AB20 KB Swings 53/35 S: 35/26 eye highL1: 35/26 full overheadRx+: 70/53 No Extra Work HomeWODCORE4 Rounds50 Plank Knee to Elbow50 Flutter Kicks50 Mountain Climbers WOD:…

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Wednesday 2.17

WEDNESDAYStrength: Hang CleanEMOM 10m: Find a 1rm WOD: 4 Rounds, each round 3:00 with 1:0075 Double Under Buy In each round, then8 Hang Clean 95/6512 Jumping Squats S: 65/45, Air SquatsL1: 75/55Rx+: 115/75, 12 Pistols (alt.) Extra Work1. High Bar…

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