Category

EMOM
Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: Every minute on the minute for 18 minutes (6 sets): 1: 5 Overhead squats (95/63) 2: 7 Deadlifts (225/153)* 3: 9 Pull-ups   For quality *athlete...
Read More
Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! CrossFit Judges course is live! Click HERE! Conditioning: Every 4 minutes for 20 minutes (5 sets): 8 Power snatches (95/63) 8 Bar over burpees 8 GHD sit-ups AMRAP row/bike in remaining time*   For score of total...
Read More
Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Bring-a-Friend WOD this Friday, March 5th!   Skill: 5 Tempo double kettlebell L-sit strict press @ 3030 pace 1:00 Rest 5/5 Single arm dumbbell bent over rows w/ 3 sec pause at top 1:00 Rest   4...
Read More
Come join us at our new location: 6024 S. Sheridan Rd. Skill Work: 10 Hollow rocks 10 Arch raises 20 Hollow/arch swings on bar 1:00 Rest   4 Sets   Conditioning: Every minute on the minute, for 20 minutes: 1- 0:30 D-ball cleans (100/80) 2- 0:30 Kettlebell goblet squats (53/35) 3- 0:30 Double unders 4-...
Read More
Come join us at our new location: 6024 S. Sheridan Rd. Skill Work: 0:20 Parallette Tuck Hold Rest 0:30 10 Wall facing shoulder taps Rest 0:40 4 Sets   Conditioning: Buy in: 1 minute of wall-ball shots (20/14)@(10/9′) …Rest 1:00 then… On a 2:00 clock…. 8 Thrusters (115/73) 8 Toes to bar Max calories in...
Read More
Come join us at our new location: 6024 S. Sheridan Rd. This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that...
Read More
Come join us at our new location: 6024 S. Sheridan Rd. Skill: 0:30 Hollow hold 0:30 Rest 0:30 Hollow hold on bar 0:30 Rest 5 sets   Conditioning: Every minute on the minute for 10 minutes: Odd minutes: 0:30 Pull-ups Even minutes: 0:30 Double-unders …Rest 3:00 then… As many rounds and reps as possible in...
Read More
Come join us at our new temporary home, 6024 S. Sheridan Rd! Strength: Deadlift Every 2:00 on the minute for 10:00: 5 connected reps Set 1/2: 65% Set 3/4: 75% Set 5: 80% For quality of lifts Conditioning: Every 2:30 for 15 minutes (6 sets): 10 Double dumbbell power cleans (50/35) 12/10 Cal row 25ft...
Read More
Conditioning: Every minute on the minute, for 20 minutes, perform the following: Odd minutes: 15/12 Calories biked Even minutes: 10 GHD Sit-ups   For quality of work     Post results and experience to comments
Read More
2013 Flashback! Skill: 4 Strict Pull-up + 5 sec hold with chin over bar 1:00 Rest   5 Sets   Conditioning: Every minute on the minute: Minute 1: 10 Toes to bar Minute 2: 8 D-Ball cleans (100/80) Minute 3: 6 Double dumbbell box step overs (50/35)@(20″) Minute 4: 4 Perfect push-ups Minute 5: 2...
Read More
1 7 8 9 10 11 19

WOD Search

WOD Archives