WOD

5 Rounds Not for Time:2 Negative Back Squats (:03 descent)3 Turkish Get-ups (each side)1 Box Jump for Height _________________________________________________________________________________________Box Brief:Friday Night Lights – Week 2... Read More

“Double or Nothing”5 Rounds:250/200 Meter Row7 Shoulder to Overhead (135/95)– 3-Minute Rest –5 Rounds:40 Double Unders10 Pull-ups ____________________________________________________________________________________ Box Brief:Friday Night Lights – Week 2... Read More

Two Options:“Open WOD 26.1”For Time: 12 Minute Time Cap20 Wall Balls (20/14)18 Box Jump Overs (24/20)30 Wall Balls18 Box Jump Overs40 Wall Balls18 Medicine-Ball Box... Read More

Open WOD 26.1 ________________________________________________________________________________Box Brief:CrossFit Open Week 1 Details!  Teams are set!Check the image below to see whose team you’re on. Your team captain will... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2– Or –“Body Flow”20 Minute EMOM:Minute 1 – 15/12 Calorie RowMinute 2 – 20... Read More

“Fun in the Sun”10 Rounds:100 Meter Run7 Box Jumps (24/20)1 Clean & Jerk ______________________________________________________________________________________Box Brief: CrossFit Open Week 1 Details!  Teams are set!Check the image below... Read More

“Assemble”For Time: teams of 260 Front Squats (135/95)400 Meter Farmers Carry (53s/36s)60 Toes to Bar2000 Meter Row60 Step-ups (50/35) (20) _________________________________________________________________Box Brief: CrossFit Open Week 1... Read More

A. Romanian Deadlifts3 x 5 B. “Push Back”8 Minute Ladder: 1/2, 2/4, 3/6, etc…Push-upsRussian Kettlebell Swings (53/36) _________________________________________________________________________________Box Brief:CrossFit Open Week 1 Details!  Teams are... Read More

A. Strength – Pull-ups4 Rounds:5 Strict Weighted Pull-ups– Rest 15 SecondsMax Strict Pull-ups– Rest 90 Seconds B. “Coupler”6 Minute AMRAP:12 Wall Balls (20/14)48 Double Unders–... Read More

“Earth’s Core”4 Rounds:500/400 Meter Row:30 L-Sit30 Kettlebell Swings (53/36)2 Rope Climbs Box Brief:It’s that time of year again — The Open is upon us!To take... Read More