Daily WOD – Jun 28, 2023
Workout of the Day "Diane" Complete 21-15-9 reps for time of: Deadlifts (225/153#) Handstand push ups Time cap: 15 minutes WOD Notes: Diane is a CrossFit benchmark that we perform once per year. We…
Daily WOD – Jun 27, 2023
Workout of the Day Snatch balance 1-1-1-1-1-1-1 Squat snatch 1-1-1-1-1-1-1 Cash out: 50 slam balls for time (30/20#) WOD Notes: Programming Credit: CrossFit main page on 5/21/23. If you're not comfortable with the squat snatch,…
Daily WOD – Jun 26, 2023
Workout of the Day "Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wall balls (20/14" to 10/9') Time cap: 35 minutes WOD Notes: This is a CrossFit benchmark WOD…
Daily WOD – Jun 25, 2023
Workout of the Day Complete 5-4-3-2-1 for time of: Rope climbs Complete 15-12-9-6-3 reps for time of: Clean & jerks (135/93#) Time cap: 20 minutes WOD Notes: In this workout you’ll perform 5 rope climbs,…
Daily WOD – Jun 24, 2023
Workout of the Day Front Squat 10-5-3-1-1-1-3-5-10 Then find your max height box jump. WOD Notes: Programming Credit: CrossFit main page 6.9.23. If you know your 1RM, we recommend opening with approximately these percentages for…
Daily WOD – Jun 23, 2023
Workout of the Day Complete 8 rounds for max calories of: 30 second bike 30 second rest Rest 2 minutes. Repeat on the rower. Cash out: 400m farmer carry (as heavy as possible) WOD Notes:…
Daily WOD – Jun 22, 2023
Workout of the Day Complete 3 rounds for time of: 400m run 30 dumbbell snatches (50/35#) 15 chest-to-bar pull-ups Time cap: 20 minutes WOD Notes: Nothing heavy, fancy or long... just a fun little burner…
Daily WOD – Jun 21, 2023
Workout of the Day Deficit Deadlift (2-4") 3-3-3-3-3-3 Then alternating EMOM for 10 minutes: 10 good mornings (35% 3RM deadlift) 10 step-back lunges (35% 3RM deadlift) WOD Notes: A deficit deadlift means you stand on…
Daily WOD – Jun 20, 2023
Workout of the Day On a 15 minute clock, complete: 120/90 cal row (or bike) In remaining time, complete an ascending ladder of: 1 wall walk 4 thrusters (95/63#) WOD Notes: The opening row (or…
Daily WOD – Jun 19, 2023
Workout of the Day Complete for time: 800m run 60 walking lunge steps 40 toes-to-bar 20 power cleans (155/103#) 40 pull-ups 60 Russian twists (25/15#, L+R=1) 800m run Time cap: 25 minutes WOD Notes: Everyone…