Today’s WOD

3-15-2018

No chance like the present WOD: Row 500m THEN 10 rds 20 D/U 10 Air Squats 5 Burpees over rope

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3-14-2018

We can improve Str/Skill: 1a)5×7 Strict Pullups 1b)5×20 Russian Med Ball Twists WOD: 3rds 15 Box Jumps 16 1arm KB Thruster(8L/8R) (24/20,53/35)  

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3-13-2018

Limits are meant to be broken Str/Skill: Deadlifts, 5,4,2,2,2, build weight, no more than 8 sets WOD: 9-7-5 Squat Cleans 15-12-9 Hand Stand Push Ups 21-15-9 Deadlifts (155/105)

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3-12-2018

Things don’t need to be fancy Str/Skill: Strict Press;(10 min) 4 × Max Reps (45/35) WOD: 4 x 3 min AMRAP 1&3: 10 Wall Balls, 10 Toe 2 Bar 2&4: 10 Kettle Bell Swings, 10 HRPU (20/14,53/35)

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3-10-2018

Strength in change Str/Skill: 5×3 deficit banded Deadlifts WOD: 21-15-9 Deadlifts Box Jumps HRPU Situps 185/135,24/20

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3-9-2018

You will do a 14min workout, if you cant do the CrossFit Open scaled version, we will have options to allow you to continue the workout. So LETS DO THIS! WOD: 18:3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 […]

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3-8-2018

What’s your guess? Str/Skill: 6×5 Back Squat WOD: 7min amrap 25ft walking lunges w/plate 5 Plate Burpees (25/10)

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3-7-2018

More of everything Str/Skill: Bar Muscle Up Progression & Practise WOD: 10 min amrap; 21 Hang Power Cleans 15 Push Ups 9 Hand Stand Push Ups (95/65)

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3-6-2018

What can you improve, are you doing it? Str/Skill: 5×3 Snatch grip Deadlifts WOD: 50 Wall Balls 50 Toes to Bar 50 Power Snatches 50 Situps (20/14,45/35)

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3-5-2018

Find your next. Str/Skill: Bench Press, 5×7 Heavy, no failure, not a max WOD: 6min amrap 5 Push Press 5 Box Jumps Then 2 min max D/U (95/65,24/20)

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