Daily WOD – Oct 8, 2019
Complete for time: 800m run 30 thrusters (75/55#) 50 toes to bar 30 thrusters (75/55#) 800m run Nutrition Note: Day 30 of 40. Several of our nutrition notes have referenced “Whole30.” If that’s a new…
Daily WOD – Oct 7, 2019
Hang Power Clean 1-1-1-1-1 Then Take 3 attempts to find a max broad jump. WOD Notes: Compare HPC to 170603. Compare broad jump to 180702. Open Notes: The first workout of the CrossFit Open gets…
Daily WOD – Oct 6, 2019
EMOM for 12 minutes of: 5 burpees over bar 4 power cleans (155/105#) 3 push jerks (155/105#) WOD Notes: If you fall off the pace (unable to complete the round in a minute), finish the…
Daily WOD – Oct 5, 2019
Back Squat 5x1 (90% 1RM) Then 3 rounds of: 8 front squats (50% 1RM front squat) immediately into 8 good mornings at the same weight Schedule Notes: We are rescheduling our nutrition challenge re-test from…
Daily WOD – Oct 4, 2019
Complete max reps in 2 minutes at each of the following stations: DB snatches (70/50#) Wreckbag step ups (50/35# to 24/20") Push ups Rest 1 minute then repeat for a 90 second round and a…
Daily WOD – Oct 3, 2019
"19.1" AMRAP in 15 minutes of: 19 wallballs (20/14# to 10/9') 19 cal row WOD Notes: Compare to 190222. Local 5k Trail Run: This Sunday 10/6 the Kimberton Waldorf School has their annual 5k/10k trail run.…
Daily WOD – Oct 2, 2019
Bench Press 1-1-1-1-1-1 Then 3 rounds NFT of: 3 manmakers 10 yd handstand walk WOD Notes: Compare to 190401. Nutrition Notes: Day 24 of 40. Smoothies! If you're having trouble eating eggs and oatmeal for…
The Open Starts in 10 days!
The first workout of the 2020 Games Season will be announced on Thursday, October 10. Are you ready?!? (Click HERE to register, or read on for more info.) What is the “Open?” The Open is…
Daily WOD – Oct 1, 2019
"Helen" Complete 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes: Compare to 180406. Nutrition Notes: Day 23 of 40. Your diet should include tons of colorful vegetables.…
Daily WOD – Sep 30, 2019
Complete 21-15-9 reps for time of: Front Squats (185/115# NTE 65% 1RM) Complete 100 double unders after each set. WOD Notes: For newer athletes or anyone not comfortable squatting heavy, pick a moderate weight and…