Daily WOD – Nov 3, 2021
Workout of the Day Push Jerk 1-1-1-1-1-1-1 Then complete 15-12-9 reps NFT of: Lateral raises Front raises Bent over flies WOD Notes: The raises and flies should be done with metal plates (2.5s, 5s or…
Daily WOD – Nov 2, 2021
Workout of the Day AMRAP in 12 minutes of: 5 front squats (185/123#) 10 chest to bar pull ups 20 double unders Then Tabata: Hollow rocks or bicycle crunches WOD Notes: With pull ups in…
Daily WOD – Nov 1, 2021
Workout of the Day Complete 4 rounds for time of: 500m row 30 air squats 20 sit ups 10 push ups Time Cap = 24 minutes. WOD Notes: Today is the first day of Rowvember! …
Daily WOD – Oct 31, 2021
Workout of the Day "The CrossFit Total" Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: This is an annual benchmark and an opportunity to cross off some 2020 goals! After warming up, you’ll…
Daily WOD – Oct 30, 2021
Workout of the Day With a partner, complete for time: 200m run 25 handstand push ups 200m run 50 pull ups 200m run 75 wallballs (20/14# to 10/9') 200m run 100 sit ups 200m run…
Daily WOD – Oct 29, 2021
Workout of the Day Complete for time: 4 rope climbs 40 pistols (20R/20L, alternating) 40 DB snatches (50/35#, 20R/20L, alternating) 3 rope climbs 30 pistols 30 DB snatches 2 rope climbs 20 pistols 20 DB…
Daily WOD – Oct 28, 2021
Workout of the Day EMOM for 30 minutes of: 2 power cleans WOD Notes: The goal today is to gradually build in weight over 30 minutes. Plan to increase every 3 to 5 minutes. If…
Daily WOD – Oct 27, 2021
Workout of the Day Complete 8 rounds for time of: 10 toes to bar 10 burpees 10 front rack reverse lunges (95/63#, 5R/5L) Time Cap = 22 minutes. WOD Notes: Choose a toe to bar…
Daily WOD – Oct 26, 2021
Workout of the Day On a 20 minute clock, complete: Minutes 0-8: Max shoulder presses (115/73#) Every time you break a set, complete 50 double unders before starting another set. Minutes 8-12: Rest Minutes 12-20:…
Daily WOD – Oct 25, 2021
Workout of the Day Overhead Squat 10-8-6-4-2-1 Then Tabata: One-arm DB/KB hang squat snatch (50/35#, alternate hands each round) WOD Notes: The descending rep scheme on the overhead squat should allow you to continuously increase…