WOD

“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

Bench Press5 x 5 “Makonnen”7 Minute Ladder: (1, 2, 3, 4, 5, etc…)Wall Balls (20/14)Kettlebell Swings (53/36) Quote of the Week:“Don’t bother just to be... Read More

“Giza”For Time:50/45 Calorie Row40 Goblet Squats (53/36)30 Burpees20 Deadlifts (275/185)10 Bar Muscle-ups20 Deadlifts (275/185)30 Burpees40 Goblet Squats (53/36)50/45 Calorie Row Recipe of the Week:We love... Read More

“30 for 30”4 Rounds Each: 30 seconds on, 30 seconds offRope ClimbsBike for CaloriesStrict Pull-upsHollow RocksHand Release Push-ups Meme of the Week:

“Gluteus Maximus”For Time:2000/1800 Meter Row200 Double Unders200 Meter Walking Lunge Nutrition of the Week:Let’s talk about scale weight. First, the number on the scale is... Read More

Snatch High Pull5 x 2 Muscle Snatch5 x 2 Power SnatchFind a heavy single. Question of the Week:Would you rather go to a concert or... Read More

Back Squat5 x 5 “House of Pain”10 Minute AMRAP:10 Box Jump Overs (24/20)20 Sit-upsQuote of the Week:“We will fail when we fail to try.”Rosa Parks... Read More