Daily WOD – Sep 30, 2020
Workout of the Day Back Squat 1-1-1-1-1-1-1 Then Complete 3 rounds NFT of: 20 superman back extensions 20 plank knee to elbow (10R/10L) WOD Notes: Compare back squat to the CrossFit total from 191028 (or the…
2020 Fall Nutrition Challenge
On Monday, Oct 5 we're kicking off our annual Fall Nutrition Challenge! Take the weekend to stock up on healthy foods (and perhaps clean out some less healthy options) and get ready! Here's what you…
Daily WOD – Sep 29, 2020
Workout of the Day Complete for time: 200/150 cal row Every 40/30 cal, stop and complete a set of: 3 bar muscle ups 5 pull ups 7 toes to bar WOD Notes: The scale…
Daily WOD – Sep 28, 2020
Workout of the Day Complete 21-15-9 reps for time of: Power clean and jerks (135/95#) Burpee box jumps (24/20") WOD Notes: Choose a weight that will allow you to get through the first set of…
Daily WOD – Sep 27, 2020
Deadlift 1-1-1-1-1-1-1 Then 100yd banded lateral walk (50yds/side) WOD Notes: Compare deadlift to the CrossFit total from 191028.
Daily WOD – Sep 26, 2020
Workout of the Day "Karen" Complete for time: 150 wallballs (20/14# to 10/9') WOD Notes: There will be a 12 minute cap on this workout and if classes are big enough, we'll use counters to…
Daily WOD – Sep 25, 2020
"Awful Annie" Complete 50-40-30-20-10 reps for time of: Double unders Butterfly abmat sit ups (Games: GHD sit ups) As well as 5-4-3-2-1: Cleans (Games: 275/185#, ICA Rx: 205/135#). Time cap: 20 minutes. WOD Notes: The…
Daily WOD – Sep 24, 2020
Workout of the Day Bench Press 1-1-1-1-1-1-1 Then Max duration handstand hold WOD Notes: If you can't hold a free standing handstand, you can go against a wall or in a wall climb position. If…
Daily WOD – Sep 23, 2020
Workout of the Day "Friendly Fran" Complete 3 rounds for time of: 21 thrusters (115/85#) 21 chest to bar pull ups There will be a 15 minute cap. WOD Notes: Choose a thruster weight that…
Daily WOD – Sep 22, 2020
Workout of the Day "Damn Diane" Complete 3 rounds for time of: 15 deadlifts (Games: 315/205#, ICA Rx: 275/185#) 15 strict handstand push ups (Games: -3.5/2.0", ICA Rx: 0") There will be a 15 minute…