Daily WOD – Feb 21, 2018
"Jackie" Complete for time: 1000m row 50 thrusters (45/35#) 30 pull ups WOD Notes: Compare to 170816. Open Notes: During the first 4 weeks of the Open, we will have the TV set up in…
Daily WOD – Feb 20, 2018
Complete a 400m run every 3 minutes for 30 minutes. WOD Notes: This workout is designed for an athlete maintaining a sub 2:00 400m. If at any point your runs are taking 2 minutes or…
Daily WOD – Feb 19, 2018
“The Bear” Bear Complex 7-7-7-7-7 WOD Notes: The bear complex is a barbell progression consisting of power clean + front squat + push press + back squat + push press (from behind the head). For The…
Football WOD – Feb 18, 2018
15 rounds for time of 1 rope climb 1 power clean (185/125#) 1 power clean & jerk (185/125#) WOD Notes: There is a 25 minute time cap on this WOD. Barbell weight should not exceed…
Daily WOD – Feb 17, 2017
Valentine’s Day Partner WOD In teams of 2 complete: 50 kettlebell swings (53/35#) 50 sit ups 50L/50R walking lunge 50 box jumps (24/20″) 50 push ups 50 wall balls (20/14# to 10/9') 50 pull ups…
The Who/What/When/Why of Recovery
Today we want to tackle a very important topic that is often overlooked: Recovery. For professional athletes, it’s well understood that adequate recovery from a training session is just as important (maybe more important) than…
Daily WOD – Feb 16, 2018
AMRAP in 20 minutes of: 25 burpees 15 back squats (bodyweight) WOD Notes: This was the Crossfit.com WOD on 180201. We'll offer a few options tomorrow so you can pick the one that works best…
Daily WOD – Feb 15, 2018
Join us between 4:30 and 7:30 for open gym. You can do any workout you'd like including making up a workout from the last week: Front Squat 3-3-3-3-3 "Open 17.2" - AMRAP in 12 minutes…
Daily WOD – Feb 14, 2018
Complete 21-15-9 reps for time of: box jumps (24/20") power snatches (95/65#) pull ups WOD Notes: Hang power snatches or hang power cleans will be acceptable substitutions for anyone concerned with hinging over after the…
Daily WOD – Feb 13, 2018
Deadlift 5-5-5-5-5 Then 5x10 Banded Romanian deadlifts (50% of 5 rep max) WOD Notes: On the banded RDL, the band will be attached to a vertical post on the rig at about quad height and…