Friday 2.17.17 WOD
Max Effort Lower WOD “Doe Eyed” 500 Dubs (750 singles) **EMOM 3 bodyweight front squats **CrossFit.com 170212 $ Out 100 Back Racked Barbell Side Bends **50 each side WOD NOTES
Thursday 2.16.17 WOD
Dynamic Effort Upper WOD “Cherry Bomb” 50 Clean and Jerks (135,95,115,75) EMOM 5 Burpees $Out Bent Over Row (6×4 @ 65%) WOD NOTES
Wednesday 2.15.17 WOD
Bring a Friend Day! WOD “Cindy Got Wheels” 50 Calorie Bike 5 Rounds of “Cindy” 40 Calorie Bike 4 Rounds of “Cindy” 30 Calorie Bike 3 Rounds of “Cindy” 20 Calorie Bike 2 Rounds of “Cindy” 10 Calorie Bike 1 Round of “Cindy” **1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats […]
Tuesday 2.14.17 WOD
Dynamic Effort Lower WOD “Keep Your Heart On” Partner Up! 20min AMRAP 21 Wall Balls (20,14) 15 Cal Row 9 Deadlifts (225,155,185,135) **Each partner must complete a full round before changing $Out Weighted Step-ups (3×12 Lateral Back Racked (20,16) @ 25% Back Squat) **Complete all 12 on 1 leg before completing 12 on the opposite […]
Monday 2.13.17 WOD
Max Effort Upper WOD Pick 1: 1RM Weighted Pull-ups, Max Reps Pull Ups Unbroken, Max Reps Handstand Push Ups Unbroken “Heart Throb” 14min AMRAP 30 Dubs (x2) 15 Sit-ups 30 Dubs (x2) 15 KB Swings (55,35) **Score rounds = reps $ Out 100 Banded Pull Aparts, as fast as possible **orange, purple or red band […]
Sunday 2.12.17 WOD
Monster Mash! WOD “Higher Ground” –Buy In– 100′ Overhead DB Lunge –Then– 400m Row 21 DB Squat Cleans 3 Rope Climbs (15′) 400m Row 15 DB Squat Cleans 2 Rope Climbs 400m Row 9 DB Squat Cleans 1 Rope Climb –Buy Out– 100′ Overhead DB Lunge **DB in each hand (45,35,35,25) $ Out 4×20 Hollow […]
Saturday 2.11.17 WOD
Valentines Day WOD & Party Join us for the WOD and stay for the donuts! WOD “The Break Up V2 “ 1,2,3,4,5,6…. Wall Balls (20,14) Ab Mat Sit Ups **EMOM 1 Athlete completes the given reps. The next minute the 2nd Athlete completes the next set of reps in the ladder. Your workout is complete […]
Friday 2.10.17 WOD
Max Effort Upper WOD Find your 1RM Shoulder Press or Push Press or Split Jerk –5min Rest/Reset– “Betty” 5 Rounds For Time 12 Push Press (135,95) 20 Box Jumps (24,20) $ Out 50 Anchored T2B , DB between feet
Thursday 2.9.17 WOD
Dynamic Effort Lower WOD “Elizabeth” 21-15-9 Clean, 135# / 95# Ring Dips **Squat Clean $Out Back Squat (12×2 @ 70%) WOD NOTES
Wednesday 2.8.17 WOD
Monster Mash! WOD “Flexall” In 40min Complete: 50 Thrusters (75,55,65,45) 40 Burpee Box Jumps (20″) 30 Bar Muscle Ups –Then– 2 mile run or 4K row or 10k Bike $ Out 60 Anchored Sit Ups with 5# plate behind head WOD NOTES
