CrossFit WOD

Strength: 8×3 Strict Press, 80% WOD: 75 Sit Ups 30 Push Press, 95/65 75 Sit Ups 20 Push Press, 135/95 75 Sit Ups 10 Push... Read More

Strength: 8×3 Back Squat, 80% WOD: 3 Rounds for time… 3 Power Snatch, 185/125 10 Pistol Squats 3 Bar Muscle Ups 10 Toes to Bar

WOD: AMRAP 12 10 Burpees 25 Double Unders Core: 4 Rounds for quality 5 Tempo Toes to Bar, 1 Up/4 Down 10 Alt Leg Raises... Read More

Strength: 8×3 Bench Press, 80% WOD: 3 Rounds for time… 200 meter Farmers carry, 70s/44s 50ft Handstand Walk 400 Run *150ft bear crawl is the... Read More

Strength: 8×3 Deadlift, 80% 1RM WOD: 80-60-40-20-10 Cal Row Air Squats *In between rounds 4 Box Jumps 30/24″ 24 Double Unders

Box Social Friday night at Johnny’s on Ridgeview, 6:00PM. Friends, and partners welcome. Strength: Est. 1RM Deadlift WOD: 50 Wall Balls 20/14 200 Med Ball... Read More

Warm up should include… 60 Sec Lacrosse Ball each area… front/rear delt, pec, scapula, and trap R/L then Foam Roll side to side, and forward... Read More

Strength: 1 Hang Squat Snatch + 1 Overhead Squat OTM 20, record heaviest set. WOD: 25 Double Bell Snatch 44/26 75 Butterfly Sit Ups 25... Read More