WOD

“Power Couple”20 Rounds: teams of 26 Toes to Bar2 Clean & Jerks (moderate)100 Meter Farmers Carry (53/36) _____________________________________________________________________Box Brief:CrossFit Open – Week 3 Details!  We’ve... Read More

A. Bench Press5 x 2 B. “Row Sandwich”3 Minute AMRAP:40/32 Calorie RowMax Strict Press (75/55):30 Second Rests3 Minute AMRAP:40 BurpeesMax Calorie Row __________________________________________________________________________________Box Brief:CrossFit Open... Read More

“Open WOD 26.2”For Time: 15-Minute Time Cap80 Foot Dumbbell Overhead Walking Lunge (50/35)20 Alternating Dumbbell Snatches (50/35)20 Pull-ups80 Foot Dumbbell Overhead Walking Lunge (50/35)20 Alternating... Read More

Open Workout 26.2 _________________________________________________________________________________________Friday Night Lights – Week 2 Kickoff: 4:30 PM at ApolloTheme: Red, White & Blue – USA Night Event Flow: Weekly Schedule Thursday –... Read More

Option A. “Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 Option B. “Lamancha”20 Minute AMRAP:200 Meter Run15 Burpees200 Meter Run20 Hollow... Read More

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