W.O.D.

180801 Wednesday

“Fire Alarm” For Time: 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 1 Round of Bergeron Beep [...]

180731 Tuesday

“Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24) Simple combination of moderately heavy deadlifts and high box jumps. The weight on the deadlift still should be something that [...]

180730 Monday

“Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35) In this longer triplet, looking for athletes to choose a medicine ball and dumbbell weight [...]

180729 Sunday

“Catch Fire” 3 Rounds For Time: 1,000 Meter Row 200 Meter Farmers Carry (50’s/35’s) 100′ Walking Lunge The big movement in this triplet workout is the farmers carry. The are [...]

180728 Saturday

Kettlebell Kettlebell A. 3 sets of 3 Turkish get up B. 10 min EMOM single arm kneeling overhead press (alternate each min) C. AMRAP 16: 4 dual KB cleans 4 [...]

180727 Friday

“Cement Mixer” On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar “Cement Mixer” is a workout that we repeat a few times a year. It is [...]

180726 Thursday

“Deadpool” On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 14 Medicine Ball Squat Jumps (30/20) 7-6-5-4-3-2-1 Deadlifts Athletes will begin each of the 7 rounds on a [...]

180725 Wednesday

“Fortitude” Alternating On the Minute x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees “Fortitude” is a classic CrossFit benchmark workout. Athletes will alternate [...]

180724 Tuesday

“Liquid Cocaine” 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups In this old-school CrossFit workout, athletes should choose a weight on the barbell that they [...]

180723 Monday

Back Squat 5 Sets of 3 Front Rack Reverse Lunge 3 Sets of 12 “Sore Subject” Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Unders Athletes will work through [...]