BLOG & WODS
THU12JAN2016
WOD Mobility Quad Smash 2 min e/side Lat Smash 1 min e/side Trap Smash 1 min e/side Tricep Smash 1 min e/side Conditioning 32:00 run for max...
WED11JAN2017
THREE REASONS WHY YOU SHOULD PARTICIPATE IN THE CROSSFIT OPEN Those new to CrossFit may not be aware of it, but we are only weeks away from the...
TUE10JAN2017
WOD Strength Deadlift: 6 sets of 4 with 3 sec pause at top, building Conditioning 6 rounds - 1:00 min. on/2:00 min. off 10 OHS (115/75) Max KB...
MON09JAN2017
WOD Strength Back Squat: 15 min to find 3RM Conditioning 3 Rounds for Time: 21 Thrusters (75/45) 15 Burpees over the bar 9 C2B Pullups R+ 4 Rounds...
SAT07JAN2017
WOD Strength 12 min. to find heavy Hang Snatch + Snatch for the day Conditioning In teams of 2, alternating movements, 6 rounds for time: 20 KB...
FRI06JAN2017
WOD Strength 8 sets - building 3 Shoulder Press w/ 3 sec pause at top and bottom of each rep 5 Bent Over Row Conditioning AMRAP in 10 min: 10 CTB...
THU05JAN2017
WOD Mobility - Before Warmup 1 min e/side Glute and Low Back Smash on Mob Ball 1 min e/side Couch Stretch 2 min Squat hold (use support or...
WED04JAN2017
WOD Strength 12 min. to find 3RM Push Jerk Conditioning In teams of three, AMRAP in 21 minutes, Partner A does min 1, B min 2, C min 3, and so on...