Category: WOD

Max Effort Lower Strength Snatch (1RM – No Hook, No Foot) WOD 3 Rounds of “Kelly” 400m Run 30 Box Jumps (24,20) 30 Wall Balls (20,14) **No time cap $ Out 3 Rounds 25 Hip Extensions 25 Banded good Mornings 25 Banded Ab Crunches  

Dynamic Effort Upper Strength Power Jerk (8×2 @ 80% 1RM w/ 3sec. pause in bottom ) WOD “Flubber” 50 Dubs + 10 STOH 40 Dubs + 20 STOH 30 Dubs + 30 STOH 20 Dubs + 40 STOH 10 Dubs + 50 STOH **Dubs (x3), STOH (75,55) **20min time cap **Courtesy of CF Conjugate $ Out […]

Explosive Strength Strength 3 Position Snatch (EMOM for 10min @ 60%1RM Snatch) **60%1RM ‘snatch’ not ‘3 position snatch’ WOD “Lady And The Tramp” 20min EMOM Evens: 5 Power Snatches (95,65) + 5 HSPU Odds: Cal Row (10,8)/Cal Bike (8,6) **Rotate odd with row and bike **Score total successful rounds out of a possible 10 $ Out […]

Dynamic Effort Lower Strength Front Squat (8×2 @ 80% 1RM with 3sec. pause in bottom) WOD Fight or Flight….” 21 Squat Cleans (95,65) 400m Run 21Pull Ups 21 OHS (95,65) 21Pull Ups 400m Run 21 Squat Cleans **20min time cap $ Out 4 x Max Time Hollow Rock holds with 5# plate overhead  

Max Effort Upper Strength Split Jerk (3RM) WOD “Anti-Venom” In 15min Complete 15 Thrusters (135,95) 30 Burpees Over Bar 60 Ab Mat Sit Ups 120 Dubs (x2) **Score time $ Out 3 Rounds 20 Cal Assault Bike 20 MB Sit Ups (20,14)  

Explosive Strength Strength Clean Ladder: 3 x 2 Min. AMRAP: Novice:          Ninja: (75,45)          (185,125) (95,65)          (215,145) (115,75)        (245,165) (135,95)        (265,175) (155,105)      (285,185) (185,125)      (305,195) (215,145)      (325,205) *Or scale as needed, climb as high as you can, stop, 2min rest and repeat x3 **Score heaviest weight lifted WOD “Burn This!” 3 Rounds 1min Max Cal. Assault […]

Congrats to Brent & Jo, on their wedding day! Partner Up! WOD There are only a few ways to get to a CrossFit Wedding: RUN, ROW or JUMP 1. Run 800m, Row 800m, or 160 DU’s (x3) You know you will hear some wedding BELLS 2. 100 kettle BELL swings (55,35) And after the RINGS are exchanged its time […]

Announcement: Beach WOD 8.1.15 Cancelled. Surf competition at the beach Max Effort Upper Strength Hang Power Clean (3RM) WOD “Gangnam Style” 12min AMRAP 25 Clean and Jerks (135,95) 25 Burpees 25 Push Ups 50 AbMat Sit Ups 25 Pushups 25 Burpees 25 Clean and Jerks (135,95) **Score total reps $ Out 100 Pallof Press **each side […]

Announcement: Beach WOD 8.1.15 Cancelled Surf competition at the beach Dynamic Effort Lower Strength Front Squat (6×3 @ 75% 1RM w/ 3sec. pause) WOD “The Toxic Waltz” 12-9-6 Squat Snatches (135,95) Bar Muscle Ups **1 Bar MU = 2 C2B + 2 Diamond Push Ups **15min Time cap $ Out 5×20 Standing Banded Oblique Twist […]

Skill Transfer Work • Gymnastics Kip • Kipping Pull Up • Chest to Bar • Bar Muscle Up • Kipping Rope Climb WOD “Walk Like An Egyptian” 1000m Row 30 Box Jumps (24,20) 50m Farmers Carry (70,55) 800m Row 30 Box Jumps 50m Farmers Carry 400m Row 30 Box Jumps 50m Farmers Carry **Farmers Carry […]