WOD

“Open WOD 23.2 A & B”15 Minute AMRAP:5 Burpee Pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each... Read More

“23.2 A & B”15 Minute AMRAP:5 Burpee Pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. -then-... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Office Day”20 Minute EMOM:Minute 1 – :20 Second L-SitMinute 2 – 18/15... Read More

“Mosquito Bite”5 Rounds:10 Burpees20 Double Unders8 Squat Snatch (75/55)20 Double Unders8 Strict Press (75/55)20 Double Unders Nutrition of the Week:Is it ok if I eat... Read More

Front Squat5 – 4 – 3 – 2 – 1 3 Rounds:1 Minute Plank1 Minute Side Plank1 Minute Side Plank Question of the Week:What’s the... Read More

“Open WOD 23.1”14 Minute AMRAP:60 Calorie Row50 Toes to Bar40 Wall Balls (20/14)30 Cleans (135/95)20 Ring Muscle-ups OR “Street Fighter”14 Minute AMRAP:12 Kettlebell Swings (72/53)10... Read More

“Open Wod 23.1”14 Minute AMRAP:60 Calorie Row50 Toes to Bar40 Wall Balls (20/14)30 Cleans (135/95)20 Ring Muscle-ups Box Brief:The Open is upon us! CrossFit will... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Lamancha”20 Minute AMRAP:200 Meter Run15 Burpees200 Meter Run20 Hollow Rocks Meme of... Read More

“Royal Rumble”20 Minute AMRAP: teams of 3Partner A – 250/200 Meter RowPartner B – Weighted Sit-ups (20/14)Partner C – Handstand Push-ups Nutrition of the Week:If... Read More

“Creed”5 Rounds:3 Muscle-ups6 Power Cleans (185/135)150 Meter Run Question of the Week:What performer had the best Superbowl half time show? Box Brief:The Open is upon... Read More