Daily WOD – Apr 12, 2021
Workout of the Day Back squat 5x5 (~80% 1RM) Then 3 rounds NFT of: 20 banded hamstring curls (10R/10L) 20 glute bridges (50/35# wreckbag) 20 jumping squats (50/35# wreckbag) WOD Notes: Today starts our 8…
Daily WOD – Apr 11, 2021
Workout of the Day Every 2 minutes for 9 rounds complete for time: 100m run 12 deadlifts (115/73#) 9 hang power cleans (115/73#) 6 push jerks (115/73#) WOD Notes: Choose a weight that will…
Daily WOD – Apr 10, 2021
Workout of the Day EMOM for 21 minutes of: First 7 minutes: 18/12 cal row Second 7 minutes: 15 burpees Third 7 minutes: 50 double unders WOD Notes: If you start doing the math, you…
Daily WOD – Apr 9, 2021
Workout of the Day "Fran" Complete 21-15-9 reps for time of: Thrusters (95/63#) Pull ups WOD Notes: Fran is one of the shorter (and perhaps more intense) benchmarks in CrossFit! Choose a weight that allows…
Daily WOD – Apr 8, 2021
Workout of the Day Power Snatch 2-2-2-2-2 Then complete 3 rounds NFT of: 10 Russian KB swings (heavy) 10 yd handstand walk WOD Notes: Today is designed to be a touch and go power snatch…
Daily WOD – Apr 7, 2021
Workout of the Day Complete for time: 50 lateral hurdle hops (25R/25L) 50 KB deadlifts (53/35#) 50 toes through rings 50 reverse KB lunges (25R/25L, 53/35#) 50 push ups 50 KB swings (53/35#) WOD Notes: …
Daily WOD – Apr 6, 2021
Workout of the Day "Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes: This is a benchmark WOD, and it’s a long one! The…
Daily WOD – Apr 5, 2021
Workout of the Day Deadlift 3-3-3-3-3 Then 250m farmer carry (AHAP) WOD Notes: Today we'll gradually work to a heavy triple deadlift. Focus on slow, beautiful movement and keeping the bar close to your shins…
Daily WOD – Apr 4, 2021
Workout of the Day Complete 2 rounds for time of: 800m run 15 ring muscle ups 15 cleans (155/103#) Time Cap = 25 minutes. WOD Notes: The muscle ups should ideally take between 3 and…
Daily WOD – Apr 3, 2021
Workout of the Day Partner Interval AMRAP in 20 minutes of: 20 slam balls (30/20#) 10 power snatches (75/55#) WOD Notes: In this workout, one partner will complete a full round while the other rests…