WOD Thursday 6/20/19

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“Mano Y Mano” 3 rounds for time of: Row Calorie Prowler Push, 400 m GENERAL Split class into two even teams The scored portion today is each teams calories on the rower Score is total calories at the end of the 3 rounds You can go all guys/girls teams or line the class up by […]

Power Hour 6/19/19

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Record your best Bench Press 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it. 5 rounds: :20 DB bent over fly :10 DB Crucifix hold :20 alt. kb floor press :10 db front raises rest 1:30-2 minutes

WOD Wednesday 6/19/19

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Lifting Complex: Hang Squat Snatch + Power Snatch + 3 Overhead Squat 1 Rep Max lift. WOD: “Bartender” Complete as many rounds as possible in 10 mins of: 12 Deadlifts, 115/85 lbs 9 Overhead Squats, 115/85 lbs 6 Power Snatches, 115/85 lbs GENERAL: Build to something heavy, but good looking in part 1 Looking to […]

WOD Tuesday 6/18/19

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“HELEN” 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups GENERAL Helen is a CrossFit Benchmark workout that should last somewhere in the 10-15 minute range Compare scores to 7.10.18 KETTLEBELL SWINGS & PULL-UPS Choose weights/variations that allow you to complete each set with no more than 1 break […]

WOD Monday 6/17/19

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Lifting: 3×6 Back Squat (Building or same weight across) WOD: “Escape From Wonderland” 3 rounds for time of: 75 Double Unders 50 Air Squats 25/18 Row Calories GENERAL: Athletes will begin with 3 working sets of 6 back squats, building or staying at the same weight across Looking for a workout that takes no more […]

WOD Friday 6/14/19

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“Rush Hour” Every 4 mins for 20 mins do: 14/10 Assault Bike Calories 10 Lateral Burpee Over Bars 5 Power Snatches, 135/95 lbs GENERAL 5 round interval workouts, with rounds starting every 4 minutes Ideally rounds are taking 2:30 or less, giving athletes 90 seconds to recover before the next one begins LATERAL BAR BURPEES […]

Power Hour 6/14/19

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Back Squat 1×5 at 45% 1RM Back Squat 1×5 at 45% 1RM Back Squat 1×3 at 55% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×3 at 85% 1RM Back Squat 1×1 at 95% 1RM Rest as needed between sets. 5×10 Back squat @55% Then- 3×10 BB GM 3x 12 Single leg elevated split […]