Friday’s WOD

Labor Day Weekend Schedule Saturday - ONE CLASS at 7:30 AM Monday - ONE CLASS at 9 AM (bootcamp welcomed) Warm-up: 1 Mile Run   CrossFit/ BootCamp: 15 Minute AMRAP: 1 Rope Climb 10 Goblet Squats 53/35# 10 Box Jumps, 24/20 in    

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Thursday’s WOD

Warm-up: 2 Rounds: 100 M Run 5 Pull-ups 10 Push-ups 15 Air Squats   CrossFit: BBG: 4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth) Conditioning: 3 Rounds of: 50 DU 30 Plate OH Walking Lunge (45/25) 20 Burpees to a plate Rest 1:30 between rounds.

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Wednesday’s WOD

Warm-up: 1 Mile Run   BootCamp: 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Goblet Squat, 53/35 lbs Box Jump, 20 in Plate Push Press, 75/55 lbs Row (calories) Rest 1 min   CrossFit: 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) Rest 1 min  

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Tuesday’s WOD

Warm-ups: 3 Rounds 1 Rope Climb 15 Air Squats M Run   BBG 15 minutes to find a max 3 Position Snatch (Floor, Hang, Power Position – do not drop bar) then – 1X1@95%, 1X1@90% Conditioning For time: Run 800m 30 KB Swings 24/16kg 50 Pistols (alternating) 30 KB Swings 24/16kg Run 800m

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Monday’s WOD

Warm-up: 800 M Run BootCamp: 4 Rounds For Time: 10 Pull-ups 10 Push-ups 10 Sit-up (abmat)s 10 Air Squats CrossFit: BBG: 1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90% Conditioning: 8 min AMRAP of: Run 200m 20 Pistols (alternating) 10 Push Jerks 135/95# -then- 3 min ME Lateral Burpees (over bar)

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