Category: WOD

Dynamic Effort Upper WOD “Kill A Word” 2 Rounds 2k Row 50 Bench Press (135,95) $ Out Press Complex (8x Strict Press, Push Press, Jerk @ 65%) WOD NOTES 

Max Effort Lower WOD “Game Plan” In 8min build to a heavy Squat Snatch –At 10min Begin– 20min AMRAP 30 DB Snatches Left (75,45,60,35) 30 Cal Assaut Bike 30 DB Snatches Right (75,45,60,35) 30 Cal Row **score total  reps $ Out Midline March 5min AMRAP 100′ OH DB walk 15 Sit Ups **you choose weight, […]

Monster Mash! WOD #1 “CrossFit Games Open 14.4” 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups –5min Rest to WOD #2– WOD #2 “Green Light” 6 Rounds: 3 Jerks (185,135,135,95) 2 Rounds of “Cindy” 1 Rope Climb, 15 ft $ Out 10:30pm Yoga […]

Happy 40th Birthday Coach Ana! WOD “The BIG “0”” In teams of 2: In 40min Complete: 40 Power Snatches (165,115,135,95) 40 Burpees 40 Bar Muscle Ups (Rx=C2B+PU) 1 Mile Run –5min Rest– 40 T2B (Rx=K2E) 40 Cals Assault Bike **Score time, including 5min rest **Total time cap 40min (including mandatory rest) $ Out Have a […]

Max Effort Lower WOD “Black Friday” 4min AMRAP 25 Front Squats (95,65,75,55) 25 Bounds (24,20,20,20) Max Cal Row –4min Rest– 4min AMRAP 20 Front Squats (115,75,95,65) 20 Bounds (24,20,20,20) Max Cal Row –4min Rest– 4min AMRAP 15 Front Squats (135,95,115,75) 15 Bounds (24,20,20,20) Max Cal Row –4min Rest– 10 Front Squats (155,105,135,95) 10 Bounds (24,20,20,20) […]

Thanksgiving and Black Friday hours Thursday 11.24.16 9am WOD, Radnor Memorial Park Friday 11.25.16 9:30am & 4:30pm ONLY (babysitting available) “Don’t Drop the Turkey!” In Teams of 2 or 3 Complete: 400m Run –Then– 100 Sit Ups 50 Deadlifts (85,55) 100 Squat Jumps 50 Hang Power Cleans (85,55) 100 Sit ups 50 Front Squats (85,55) […]

Monster Mash! WOD “Moose” For Time –Buy In– 1000m Row –Then– 10 Rounds 7 Bar Facing Burpees 3 Thrusters (95,65) –Then– 1200m Run with med ball (20,14) **40min time cap In honor of PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in […]

Thanksgiving and Black Friday hours Thursday 11.24.16 9am WOD, Radnor Memorial Park Friday 11.25.16 9:30am & 4:30pm ONLY (babysitting available) Dynamic Effort Lower WOD “Mellow Dramatic” 10-9-8-7-6-5-4-3-2-1 Back Squats (185,135,155,105) 20-18-16-14-12-10-8-6-4-2 Toes to Bar **Back Squats, from the rack $Out Sumo Deadlift (12×2 @ 60%, every 30sec. Speed Pulls) These are not TNG. Reset each […]

Max Effort Upper WOD “Fire and Rain” 20min EMOM Mins 0-10 Min 1- Max Snatches (135,95,95,65) Min 2- Rest Mins 10-20 Min 1- Max Clean and Jerks (135,95,95,65) Min 2- Rest **Score total reps of each separately $Out Flight Simulator (Time) Unbroken Dubs 10,20,30,40,50,40,30,20,10  

Monster Mash! WOD “Rain Dance Maggie” In 25min Complete each individual WOD for time. Rest as needed between WODs. For time: 30 Thrusters (95,65,75,55) 30 C2B For time: 18 Power Cleans (155,105,115,75) 18 Burpee Bounds (20,20,20,20) For time: 30 Thrusters (95,65,75,55) 30 C2B For time: 18 Power Cleans (155,105,115,75) 18 Burpee Bounds (20,20,20,20) $ Out […]