Daily WOD – Nov 5, 2019
Deadlift 5x3 (80% 1RM) Then 3x10R/10L split squats with DBs Open Notes: This week's headliner heat is the one we've all been waiting for, the 55+ age group athletes! If you fit in that category,…
Daily WOD – Nov 4, 2019
Complete 3 rounds for time of: 15 strict pull ups 30 push ups 45 squats 800m run WOD Notes: A good way to scale this would be to break the movements into 3 rounds of…
Daily WOD – Nov 3, 2019
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Thrusters (135/95#) Toes to bar WOD Notes: Compare to 181104. Community Notes: Happy Birthday Ceil!
Daily WOD – Nov 2, 2019
Bench Press 2-2-2-2-2 Then EMOM for 5 minutes of 3 bar muscle ups. WOD Notes: We're betting on bar muscle ups making an appearance in 20.5, so here's a chance to work on them! If…
Daily WOD – Oct 31, 2019
Complete 3 rounds, each for time of: 10 hang power cleans (185/125#) 400m run (rainy day sub: 500/400m row) Start a new round every 5 minutes. WOD Notes: Choose a weight for the hang power…
Daily WOD – Oct 30, 2019
Complete 3 rounds of 90 seconds of work followed by 30 seconds of rest of: Row ( 1 cal = 1 rep) Inverted burpees Wreckbag walking lunges (50/35#) Sit ups WOD Notes: What is an…
Daily WOD – Oct 29, 2019
AMRAP in 12 minutes of: 8 chest to bar pull ups 12 thrusters (95/65#)
Daily WOD – Oct 28, 2019
“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 2019 goals! After warming up, you’ll have THREE attempts at each…
Daily WOD – Oct 26, 2019
“The Nightmare on Wheatland Street” Teams of 4 complete for time: 4 x 200m relay run 200 ground to overhead (75/55#) 200 box jumps (24/20″) 200 kb swings (53/35#) 200 wallballs (20/14# to 10/9′) 200…
Daily WOD – Oct 24, 2019
Take 20 minutes to work to a heavy clean and jerk single. Then 2 rounds for time of: 250m run 5 clean and jerks (185/125#)