CrossFit WOD

Warm-up: Ladder Drills WOD: “SQT” 3 Rounds for time: 10 Ground 2 Overhead, 95#(65#) 200 Yard Shuttle Sprint, 50 yards there and back twice Strength:... Read More

WOD: 20-15-10-5 Thruster, 95#(65#) 400m Run Skill: Turkish get-up If you can do TGU’s do 30(total) of them with weight, increasing every 5-10 reps. If... Read More

Warm-up: Coaches Choice WOD: 5 Rounds for time of: 5 Cleans, see chart 15 Box Jumps, 24″(20″), competition standard 45 Double unders or tuck jumps... Read More

Warm-up: Coaches Choice WOD: AMRAP 12min 12 Push-press, 115#(75#) 18 Pull-ups, (12 Chest 2 Bar, must be Rx’d) 24 Squats, (12 One legged squats, must... Read More

WOD: Teams of 2-3 complete the following 10x150m Sprint 300 Double unders or tuck jumps 200 Ab mat sit-ups, only 1 mat per team 100... Read More

WOD: 50 Wall balls, 20#/14# 25 Toes-to-bar (38 mod) 40 Wall balls 20 Toes-to-bar (30 mod) 30 Wall balls 15 Toes-to-bar (23 mod) 20 Wall... Read More

Paleo Week   To wrap up Paleo Week, we are going to give you a recent success story. It’s a little different then you might... Read More

Paleo Week To insure success with the Paleo Diet you need to educate yourself about the topic and become an expert.There is a plethora of... Read More