Category: WOD

Strength Box Squat 8 x 3 @60%, every 60s Coach call warm up sets: 4×3, every 60s, building to 60% Intent:  Final week of Box Squats. This week we are performing all sets for speed. This should be fast paced and not take longer than 15 minutes to complete. Metcon 40-30-20-10 Box Jumps w. step […]

Metcon EMOM 30 Min 1 – 10 Burpees Min 2 – 10 KBS (55,35) Min 3 – 15/10 Cal Row Min 4 – 10 Ring Rows @ Parallel Min 5 –  200m Sprint Min 6 – 60s of Single Unders (active recovery) *Score = comment who is your favorite coach at the box Intent: Aerobic […]

Warm-up 6min AMRAP 100 reps any combo: Burpees Sit Ups Lunges Kips – Then – Run or Row 400m Metcon Prep “Cindy Prep” 3 Rounds 3 Sets as strict as possible: 3 Strict Pull-ups 6 Push-ups 9 Air Squats 15 Banded Pull-aparts – OR – “Mary Prep” 3 Rounds 3 Sets as strict as possible: […]

Strength Overhead Squat 6×3 @ 75%, every 60s. Coach call warm up: 4 x 3, building to 75% Intent: The goal today is to work on refining our OHS so try not to sacrifice your form for heavier loading. Metcon Prep 3 Rounds 3 Power Cleans + 3 OH KB Lunges Metcon “Short + Sweet” […]

18.3 0r Optional WOD Warm-up – Grab 2 Light DBs – 2 Rounds 5 DB Thrusters 10 Renegade Rows 10 Air Squats 5 Push-ups 10 DB Thrusters 3 DB Man Makers 5 DB Split Squats, ea 30s Foam Roll Thorasic Spine Strength 1a) DB Floor Press: 4×10 1b) DB Reverse Lunges 4x6ea Complete a super […]

Box Brief: Sign Up for Barbell Club Dr. Andrew will be in Wayne 7-10am, $30 visits all through The Open! Metcon AMRAP 30 in teams of 2: Run 400 Meters 50 Wallballs (20, 14) Run 400 Meters 50 Deadlifts (185, 125) *1 works, 1 rest. Share all reps as needed * 100m = 1 rep […]

Box Brief: First Friday Happy Hour 5-7pm Dr. Andrew will be Wayne 7-10am, $30 visits all through The Open! Metcon Crossfit Games Open “18.3” 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: […]

Strength 1a: Box Squat 4×4 @ 65%, every 60s. Coach call warm up sets: 4×5, every 60s, building to 65% 1b: Box Squat 3×2, every 90s Building to challenging set After 4th set at 65%, immediatley start 3×2 building to challenging set, not max. Intent:  Wk. 2 of 3. 4 sets of Box Squats for […]

Winter Storm Quinn Update Due to winter storm Quinn we are cancelling all Adult and Kids after 10:30am will be cancelled today. Stay updated by visiting out blog and social pages. Skill Gymnastics Skill Work 8 x 60s Rounds Rx+: 2-3 T2B + C2B Rx: 3-4 T2B, syncing kips UB L2: 1-2 T2B L1 3-4 K2E, syncing […]

Warm-up 30 Wallballs 30 MB Sit Ups 30 Medball Cleans 30 Hollow Rocks 10 Foam Adductor, ea. 10 Foam Roll Lat, ea. Skill Ring or Bar Muscle-ups 10 x 60s Rounds Rx+ & Rx: 2-3reps L3: 1-2 reps L2: Bar Hip Pulls L1: 2-3 jumping bar MUHip Pulls, tryy to get hips as high as […]