WODs

Warm-up & Mobility: 15 Minutes Strength: Deadlift (15-20 min) – 5-5-5 Conditioning: For time, 10 rounds of Burping Cindy (time cap 20 min) – 5 Burpee-Pull-ups 10 Push ups 15 [...]

Warm-up & Mobility: 15 Minutes Strength: Bench (20 min)  3-3-3-3-3 Conditioning: 14 Min AMRAP of – 200m Run Weighted (use broken plates or sandbag) 2 Rope Climb 8 S2OH (115/75lb) Click [...]

Warm-up & Mobility: 15 Minutes: Strength/Skill: Warm up the Front Squat for the WOD For time: 800m Run 30 Front Squats (Heavy – see note below) 30 Burpees 30 Wall Ball (20/14lb) 800m [...]

Today was our first Bring a Friend to WOD event. We had a great turnout and everyone seemed to have a good time! You can view pictures from the event here: [...]

Warm-up & Mobility: 15 Minutes Conditioning: AMRAP 7 min of: 200m Run 10 Burpees Rest 2 min, then… AMRAP 7 minutes of: 200m Run 12 KB Swings (32/24k) Rest 2 min, then… AMRAP 7 [...]

CrossFit Games Open WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 Overhead Squats 10 Chest-to-bar Pull-ups (rest for the remainder of the time) From [...]

Warm-up & Mobility: 15 Minutes Strength: Strict Press 5-5-5 (15 Min) Conditioning: AMRAP in 14 minutes of – 5 Pull-ups 7 DB Complex (Push up POS with wide feet, Row L, Row R, Clean, [...]

Warm-up & Mobility: 15 Minutes Skill: Double-Unders (15 min) Conditioning: For total reps 21-18-15-12-9-6-3 of: Plate G2OH (45/25lb) 5 burpees + 30 DUs between rounds (Time cap 20 min)   [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – EMOM 8 minutes @ 60% 1RM – 1 High Hang Power Clean + 1 Above the Knees Hang Power Clean + 1 High Hang Clean + 1 Above the Knee Clean [...]

Warm-up & Mobility: 15 minutes Strength: Squat 5-5-5 – Perform three work sets with increasing weight (using approx 5% bumps in weight) with the last set around 80% of 1RM – 15 min time [...]