Saturday 1.28.17 WOD
Announcement NEW WEEKEND WOD TIMES START TODAY click here to read more Partner Up! Mobility WOD “Athena” Teams of 2: 150 Calorie Bike 100 Calorie Row 75 Box Jump Overs (24,20.24.20) 50 Clean & Jerks (135,95,115,75) 10 Rope Climbs (15′) **40min time cap $ Out Have a great weekend WOD NOTES
Friday 1.27.17 WOD
Max Effort Upper Mobility: 5min WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – 3 reps Min. 6 – 2 reps Min. 7 – […]
Thursday 1.26.17 WOD
Dynamic Effort Lower Mobility WOD “Dionysus“ 2 Rounds 21 Overhead Squats (75,55,65,45) 21 C2B 21 Power Snatch (75,55,65,45) 21 Box Jumps (24,20,24,20) $Out Back Squat (6×4 @ 60%) WOD NOTES
Wednesday 1.25.17 WOD
Monster Mash! Mobility WOD Happy Birthday Ray Singson “The Ray Protocol” 3min AMRAP 21 Deadlifts (155,105) 21 Burpees Over Erg Max Cal Row –3min Rest 3min ARMAP 18 Deadlifts (185,135) 18 Burpees Over Erg Max Cal Row –3min Rest– 3min AMRAP 15 Deadlifts (225,155) 15 Burpees Over Erg Max Cal Row –3min Rest 3min AMRAP […]
Tuesday 1.24.16 WOD
Dynamic Effort Upper Mobility WOD “Annie On A Boat” 50-40-30-20-10 Cal Row Dubs (x3) **Last completed 6.8.16 $ Out Sumo Deadlift High Pull (12×2 @ 70%) WOD NOTES
Monday 1.23.17 WOD
Max Effort Lower Mobility WOD Build to a heavy Cluster –4min to reset– “Planet CrossFittness” 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of “Cindy”; 5 Pull Ups, 10 Push Ups, 15 Air Squats **20min Time Cap **Last complete 1.29.15 $ Out 3min Tabata Partner Leg Throws WOD NOTES
Sunday 1.22.17 WOD
Monster Mash! Mobility WOD “Eunice” In 40min Complete: 100m Run 10 Shoulder Press 200m Run 20 Push Press 300m Run 30 Push Jerk 400m Run 40 Cleans 500m Run 50 SDHP 600m Run 60 Swings 700m Run 70 Deadlifts **Use one dumbbell throughout. Choose your own weight. Rotate arms as needed. Reps listed are combined […]
Saturday 1.21.17 WOD
Partner Up! Mobility WOD “Stone Fox” Teams of 3 30min AMRAP 12 Box Jumps (24,20) 12 Power Snatches (95,65) 12 T2B **Each partner completes 1 full round, then rotate. $ Out Have a great weekend WOD NOTES
Friday 1.20.17 WOD
Max Effort Upper Mobility WOD “Jazz Hands” 75 Kettlebell Swings (55,35) 2K Row 75 Kettlebell Swings (55,35) **Last complete 6.10.15 $Out DB Floor Press 2 x Max Reps (45,25,35,15) **no pausing at top or bottom WOD NOTES
Thursday 1.19.17 WOD
Mobility WOD “Operation Ajax” 800 meter Run 50 Hang Power Cleans (115,75,95,65) 600 meter Run 30 Hang Power Cleans 400 meter Run 10 Hang Power Cleans $ Out Sumo Deadlift High Pull (6×4 @ 65%) WOD NOTES
