Skill: Goblet Cossack squats 3 sets* of 8 reps *Increase load each set Single leg kettlebell deadlift crossover 2 sets* of 10 reps *increase load on second set if successful on first Endurance: 5:00 Bike @ 89% of 6-minute bike test* Rest 1:00 5:00 Row @ 89% of 6-minute row test* Rest...Read More
Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest 4 sets for quality Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar For score *Partner A completes 25′, then...Read More
Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool thing about CrossFit, EVERYTHING is modifiable. 🙂 Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Chest-2-bar pull-ups 6 Burpees 8 Slammers (12/8) @ 2m 10 Alternating DB ground to...Read More
Skill: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation* 3 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not...Read More
Endurance: 600m Run 2:00 Rest 600m Run 2:00 Rest 600m Run 2:00 Rest 400m Run 1:00 Rest 400m Run 1:00 Rest 400m Run For time Accessory Work: Barbell Z-press Max reps in 1 minute (at 20-25% of 1-rm clean & jerk) 2:00 Rest 3 Sets for total reps Post results and...Read More
Conditioning: As many reps as possible in 5 minutes of: 10 Cal bike 10 Toes to bar 3 Squat cleans (185/123) … Rest 3 minutes then… As many reps as possible in 5 minutes of: 10 Cal ski 10 Toes to bar 3 Squat cleans (185/123) … Rest 3 minutes then…...Read More
Conditioning: 2021 CrossFit Lift Move Work* From 0:00 to 4:00 1-Rep-max clean …Rest 2 minutes then… From 6:00 to 10:00 Max bar muscle-ups …Rest 2 minutes then… From 12:00 to 20:00, complete as many reps as possible of: 30 Double-unders 8 Single-arm dumbbell push presses (left arm) (50/35) 8 Single-arm dumbbell push presses (right arm)...Read More
Join us TODAY for a FREE WOD! Available class times are: 053, 0630, 0845, 1200, and 1730 Conditioning: Partner WOD* As many rounds and reps in 15-minutes of: 2 Rope climbs (12′) 40′ Wall-ball walking lunges (25/16) 40 Wall-ball shots (25/16)@(10/9′) 20 Shoulder to overhead (95/63) 200m Run** For score *Equal work required...Read More
Make plans to join us this Friday for our next FREE WOD day! Conditioning: 400m Row 12 Ring dips 11 Sumo deadlift high-pull (95/63) 10 Handstand push-ups 9 Snatches (115/78) 800m Run 9 Burpees-over-bar 10 Thrusters (135/93) 11 Pull-ups 12 Alternating pistols 1200m Bike For time (18:00 cap) Only one bar can be...Read More
