CrossFit WOD

Warm Up: 3 Rounds of “Cindy” 800 Run then Roll & Stretch WOD: “Nicole” AMRAP 20 400 Run Max Rep Pull Ups *Score is total... Read More

Share the load. For time… 100 Burpees, 1 for 1 then Each partner completes 3 rounds in each position… 3 Rounds Partner 1 2 Rounds... Read More

Strength: Thruster 1-1-1-1-1 Starting from the rack est. 1RM Thruster WOD: For time “Fran” 21-15-9 Thrusters 95/65 Pull Ups Rx+ “Frantasyland” 21-15-9 Thrusters 95/65 Pull... Read More

Conditioning: OT2M 16 200 Run WOD: “Quicksand” 2 Rounds 20 Deadlifts 225/155 80 Butterfly Sit Ups then 40 Sandcake get ups 50/30 Post WOD: stretch,... Read More

Skill: 7 Min practice Triple or double under. Conditioning: 5 Rounds 3 Ring Dips 6 False grip ring rows 9 Kipping Swings WOD: 20 Rounds... Read More

Skill work: Clean & Jerk With empty bar, focus on the details of the movement, especially bar path- it will have a great impact on... Read More

WOD: “Kelly” 5 Rounds for time 400 Run 30 Box Jumps 24/20″ 30 Wall Balls 20/14 Extra Credit: 3 Rounds 20 Shoulder taps from handstand... Read More

One partner works at a time. If you think it’s easy…you’re NOT trying hard enough. For Time… 1.00 Mile Run (alternating ever lap…SPRINT IF YOU... Read More