CrossFit WOD

Warm-up WOD: 3 Rounds 30 Double Unders or 60 Single Unders 15 Leg Raise 10 Wall Balls WOD: 8 Rounds of: Max Rep Power Snatch,... Read More

Warm-up WOD: 3 Rounds 250m Row 20 PVC Pass Through 10 PVC Over Head Squat 5 Push-ups Start the warm-up WOD at the top of... Read More

WOD: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135#(95#) Toes 2 Bar Go fast and try not to break the reps. DO NOT go over the Rx’d weight. Strength:... Read More

WOD: AMRAP 12min 6 Clean and Jerks, 165#(110#) 12 Burpees The weight for this WOD should be challenging but not to the point of flooring... Read More

PARK WOD TODAY, 9AM ONLY.   MEET AT KENDRICK LAKE PARK. BE ON TIME!

Park WOD this Saturday at Kendrick Lake (9am only). WOD: 10-9-8-7-6-5-4-3-2-1 Chest 2 Bar Box Jumps, 24″/20″ Burpees Depending on class size we might have... Read More

STRENGTH WOD: Back Squat 10-10-10-10+ Working at 50%-60% Dead Lift 10-10-10-10+ Working at 50%-60% Weighted Lunge 10-10-10-10 (That’s 10 each leg) Ab-Mat Sit-up 3×50

WOD: AMRAP 25min 15 Clean & Jerks, 95#(65#) 400m Run / 500m Row Ideally you will alternate the running and rowing between each round. However... Read More