BLOG & WODS
SAT21JAN2017
WOD Strength 12 min technique work on Snatch or Clean *use this time to work on the same movement and weight you are going to use during the metcon...
FRI20JAN2017
WOD Strength 8 sets: 3 Weighted Pushups 8 KB Bent Over Rows Conditioning AMRAP in 5 minutes: 15 KBS (53/35) 10 Burpees 5 OHS (95/65) Rest 2 min, and...
THU19JAN2016
WOD Mobility (before warmup) Medball OH Stretch 1 min Quad + IT Foam Roll 4 min Lat Foam Roll 1 min e/side Trap Smash w/ BB 1 min e/side Delt Smash...
WED18JAN2017
Registration for 2017 CrossFit Open is live! Sign up now. WOD Strength Back Squat: EMOM for 8 min - 3 @ 72% Conditioning 5 rounds - 2:00 min....
TUE17JAN2017
WOD Strength 5 sets - each set AFAP 3.3.3 DL @60% (10 sec. rest between each triple) 5 Burpee Over Bar Rest 1 minute between sets Conditioning In...
MON16JAN2017
Normal Schedule on the 16th WOD Strength Snatch with 2 sec pause just below knee: 15 min to build to heavy single Conditioning AMRAP in 14 minutes:...
SAT14JAN2017
WOD Conditioning In teams of 2, one partner working at a time, AMRAP in 24 min: 21 S2O | R+ HSPU 15 Front Rack Lunge | R+ OHL 9 Pullups | R+ CTB...
FRI13JAN2017
WOD Strength 5 sets - building each Bench Press: 2 Reps w/ 5 sec. hold at top b/n each rep KB Bent Rows: 10 Reps alt arms (5/5) Conditioning 16 min....