Category Archives: WOD

It’s who we are: Seldom do I take the opportunity to use this blog as most blogs are intended. Rather, it is used to post our daily WOD or tips/techniques for self-rehab and mobilization or other CrossFit silliness. So, I …
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REMINDER: NEW CLASS TIMES START TODAY 7 a.m. WOD 8 a.m. WOD 9 a.m. Team Weightlifting Skill: Turkish Get-ups Complete 30 Turkish Get-ups (not timed) 12 Minute AMRAP: 10 Sumo-Deadlift High Pull (75/55) 10 Thrusters (75/55) 30 Double-Unders (3:1 singles) …
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Complete 2 reps every minute for 8 mins: Back Squat, 75% of 1RM ~then~ Complete for time: Run 800 meters 100 Push ups 100 Sit ups Run 800 meters Partition the push ups and sit ups as necessary.

Complete for Load: Snatch, 2-2-2-2-2-2-2 Snatch Push Press + Overhead Squat, 3 + 1 X 5 Weighted Good Mornings, 5-5-5 Rest approx 2 mins between lifts

Complete 3 rounds for time: 10 Kettlebell Swings, 53/35 Sprint 300 meters Rest 5 mins Complete 3 rounds for time: 10 Push Press, 95/65 Sprint 300 meters Rest 5 mins Plank Holds, Accumulate 5 mins

Front Squat, 2-2-2-2-2 @ 75% 21-15-9 reps for time of: Wall balls, 20/14 Toes to bar Burpees

Class schedule remains the same until further notice: weightlifting at 7 a.m. and regular WOD at 8 a.m. In teams of 4 Complete For Time: Run 400 meters (all team members complete together) *15 Box Jumps *15 Kettle Bell Swings …
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Complete 3 reps every minute for 8 mins: Back Squat, 70% of 1RM ~then~ “Diane” 21-15-9 Deadlift (225/145) Handstand Push-Ups