Friday’s WOD

Warm-up(all classes): 5 inch worm to cobra 10 air squats 5 mins double-under practice BootCamp: For time: 30 box jumps, 24/20 30 chest-to-bar pull-ups 30 kettlebell swings, 53/35 30 walking lunges 45/25 30 knees-to-elbows 30 plate push presses, 45/25 30 wall ball , 20/14 30 burpees 30 double-unders   CrossFit: Strength: 5-3-3-1-1-1 split jerk   Conditioning: "Mary" 20 min AMRAP: 5 HSPU 10 pistols 15 pull-ups

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Thursday’s WOD

Warm up: 1 mile bike -using handles! 5 air squats 5 push ups 10 abmat sit ups   Connectivity: Deep Couch Stretch 3x30sec each leg   Conditioning: 3 Rounds For Time: 7 deadlifts (225/155) 7 muscle ups ..then.. 100 double unders ..then.. 3 Rounds For Time: 21 wallballs (20/14) 14 toes to bar ..then.. 100 double unders

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Wednesday’s WOD

Warm up: 2 rounds 200m run 10 mountain climbers 2 wall walks BootCamp: 3 Rounds For Time: 400 M Run 20 KBS 20 Pistols CrossFit: 8 min EMOM: clean complex (75% of 1RM C&J) 1 deadlift 1 clean 1 hang clean 1 jerk 3 Rounds For Time: 400m run 1 rope climb 30 KBS (53/35) Core: not for time, reps can be split however you want, just get it done. Advanced: 30GHD, 30back extensions on GHD Modified: 50 abmat sit ups, 50 Supermans

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Tuesday’s WOD

Warm up: 400 m run Connectivity:  3 x 30sec (cumulative) paralette L-sit hold (Advanced: L-sit on low rings same height as paralette) Tabata For Reps: Tabata burpees Tabata Double unders Tabata airdyne Tabata rowing

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Monday’s WOD

Warm-up (all classes): 500m row 2 rounds 5 air squats 5 pull ups 1 wall walk   BootCamp: Cindy (scaled): 5 Pull-ups 10 Push-ups 15 Air Squat   CrossFit WOD: Crossfit Total: 30 Minutes to establish 1RM back squat 1RM strict press 1RM deadlift

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