Thursday’s WOD

Warm-up (all classes): ME Double-unders CrossFit WOD: Endurance  1 mile run BBG 12 mins to establish a 2rm Snatch Conditioning For time: 30 Burpee Box Jump Overs 24/20″ 30 Front Squats @ 70% 30 Burpee Box Jump Overs 24/20″

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Wednesday’s WOD

Warm-up (all classes): 400 meter run then two rounds of: Pullups x 5 Pushups x 10 Air squats x 15   BootCamp WOD: As many reps as possible in 7 mins of: Burpees *This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.   CrossFit WOD: Endurance 2.5 Miles Bike Strength 12 mins to establish a 3rm Back Squat Conditioning For time: 100 Hang Power Snatches 45/35# 100 Double-Unders Run 1

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Tuesday’s WOD

Warm-up (all classes): ME Double-unders   CrossFit WOD: BBG 1) 10 minutes to establish a 2rm Clean & Jerk, 2) Split Jerk from Rack: 3×1 Conditioning 3 rounds of: 2:00 ME Wall Walks** 2:00 ME OH Walking Lunges 115/75# 2:00 ME KB Swings 36/24kg 1:00 Rest **If you can Handstand Walk, perform ME Handstand Walk for distance instead of Wall Walks.

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Monday’s WOD

Warm-up (all classes): 400 M Run or 500 M Row   BootCamp WOD: FIGHT GONE BAD (bootcamp style) 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sit-ups (ab-mat) Box Jump, 20 in Plate Push Press, 75/55 lbs Row (calories) *Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.   CrossFit WOD: Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories)

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Saturday’s Team WOD

Team WOD: 3 rounds, 10 min per round, 2 min per station, 2 min rest between rounds, for max total reps: Rope Climb Tire Flip/Jump Burpees Air Squat Ground to Overhead (45# plate/25# plate) Athletes - reps can be split up how you choose. Tire Flips to be done together. Trainer - set up stations and do heats.

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