BLOG & WODS
SAT04FEB2023
WOD MetconIn Teams of 2, for Time, one partner working at a time: 800m Partner Run50 KBS 53/3580 Alt SA OH Lunges 53/35100 Situps50 Goblet Squats...
THU02FEB2023
WOD StrengthSplit Jerk E90S x 6 sets:Split jerk x 2 *start light and build based on feel MetConCrossFit Games Open 11.520-Minute AMRAP of:5 Power...
WED01FEB2023
WOD StrengthE3M x 4 sets 8 deadlifts12 Banded lat pull downs10 push-ups MetConE4M x 4 sets: 500/400m row6 hang power cleans (95/65)(135/95)8 alt....
TUE23JAN2023
WOD StrengthE3M x 5 sets: 2 Pause bench press: 3sec pause at chest10 DB lat pull overs12 Banded face pulls MetCon10min AMRAP: 24 KB swings (53/35)(...
MON30JAN2023
WOD StrengthFront Squat/Back Squat E3.5M x 4 sets:Front squat x 6 @ 65-70% immediately followed by…Max effort back squats MetConFor Time:...
SAT28JAN2023
WOD 25min AMRAP w/ a partner, alternating complete rounds: 1 bar MU/1 strict pull-up*100m run1 wall walk*100m run Add 1 rep to pull-up/MU & wall...
FRI27JAN2023
WOD StrengthSnatch Set 1-3: 3 position snatch (hip, hang, floor)Set 4-6: 2 position snatch (hang, floor)Set 7-9: 1 snatch *see if you can start a...
THU26JAN2023
WOD Mute Sports Equipment Double Under Clinic 1st 20 minutes of class MetCon"ANNIE"50-40-30-20-10Double undersAbmat sit ups