Daily WOD – Jun 3, 2019
Complete 5 rounds for time of: 400m run 12 deadlifts (155/105#) 9 hang power cleans (155/105#) 6 shoulder to overhead (155/105#) WOD Notes: Pick a weight that you can use for all 3 movements (typically…
Football WOD – Jun 2, 2019
Complete 11 rounds for time of: 3 thrusters (155/105#) 6 burpee box jumps (24/20") WOD Notes: Compare to 180603. Schedule Notes: There will be one Football WOD at 9:30. The gym will remain open between…
Daily WOD – Jun 1, 2019
Clean + Hang Clean 1-1-1-1-1 WOD Notes: This is a barbell complex which means you must execute the two in succession without putting the bar down. Time to work speed under a clean!
Daily WOD – May 31, 2019
Complete 3 rounds for time of: 10 dumbbell power snatches, left arm (50/35#) 50 yard dumbbell overhead walk, left arm (50/35#) 5 L-sit pull ups 10 dumbbell power snatches, right arm (50/35#) 50 yard dumbbell…
Daily WOD – May 30, 2019
Complete 5 rounds for time of: 60 double unders 20 pistols (10R/10L) 10 handstand push ups WOD Notes: The sub for pistols will be 10R/10L reverse lunges w/ a light kettlebell -OR- if your legs…
Daily WOD – May 29, 2019
Back Squat 2-2-2-2-2 Then 5x8 GHR Running Notes: You have 3 days left to get in your running for 30k in May! Who is done? Who's on track? And who needs a final push to…
Daily WOD – May 28, 2019
AMRAP in 5 minutes of: 10 sumo deadlifts (185/115#) 20 lateral bar hops Rest 5 minutes, then AMRAP in 5 minutes of: 5 thrusters (135/85#) 10 burpees WOD Notes: Pick deadlift and thruster weights that…
Daily WOD – May 27, 2019
LT Michael Murphy “Body Armor” aka “Murph” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run History of Murph: “Murph” is a CrossFit Hero WOD named after…
Football WOD – May 26, 2019
Complete 6 rounds for max reps of: 30 seconds shuttle run (10m) 30 seconds rest 30 seconds power clean (155/105#) 30 second rest 30 seconds evil wheels 30 seconds rest WOD Notes: Athletes will start…
Daily WOD – May 25, 2019
Complete 50-40-30-20-10 reps for time of: Wallballs (20/14# to 10/9') Box jumps (24/20") KB swings (53/35#) WOD Notes: The box jump volume in this workout is designed for a very proficient jumper. A quick and…