Category Archives: CrossFit WODs

SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week -then- Bulgarian Split Squats 3 sets x 8 reps each leg TUESDAY Find a 1RM Snatch -then- “Isabel” For time: 30 Snatches@ 135/95 lb *Power or Full Snatch is Allowed During IsabelContinue reading “Training February 5th-11th”

SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week -then- Glute Ham Raises 3 sets x 8 reps Hold a 5-25#  plate against your chest if you can. TUESDAY Find a 1RM Weighted Pullup or Scaled: EMOM for 10 Rounds 1Continue reading “Training January 29th- February 4th”

SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week -then- Glute Ham Raises 3 sets x 8 reps *Hold a 5-25#  plate against your chest if you can. TUESDAY Sign up for the 2017 CrossFit Open! CrossFit Open WOD 15.1 AMRAPContinue reading “Training January 22nd-28th”

SUNDAY Sunday Funday! 3 pm Surprise WOD MONDAY Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week -then- Bulgarian Split Squats 3 sets x 8 reps each leg TUESDAY 5 Rounds for Max Reps 1 min Row for Calories 1 min Power Cleans @ 135/85# 1 min Bar over BurpeesContinue reading “Training January 15th-21st”

SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Back Squat 3 sets x 5 reps @ 90% 5RM -then- Bulgarian Split Squats 3 sets x 8 reps each leg TUESDAY Find a 1RM Power Clean -then- AMRAP 12 15/12 cal Row or Bike 10 Weighted Lateral Leg Lifts @ 4#/6# Kids Med Ball WEDNESDAYContinue reading “Training January 8th – 14th”

SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Classes at 11:30 and 4:00 PM Find a max in the complex: Power Clean + 2 Thrusters -then- “Fran” 21-15-9 Thrusters @ 95/65# Pullups *Cutoff: 15 min *We will repeat Fran the week of April 2nd for comparison, so record your score and how you scaledContinue reading “Training January 1st – 7th”

SUNDAY Closed for the Holiday Merry Christmas! MONDAY Classes at 8:30 am and 11:30 am “CrossFit Total II” Find a 1RM *Clean Bench Press Overhead Squat *Power or Full Clean is Allowed Today TUESDAY Skill work on gymnastic kip and butterfly kip pullups -then- 4 RFT: 21 Wall Ball Shots @ 20/14# 18 Hang PowerContinue reading “Training December 25th – 31st”

SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Find a max distance broad jump -then- AMRAP 20 50 Double-unders 100-ft. walking lunge 100-ft. bear crawl CF Mainsite Nov.24, 2016 TUESDAY Find a 1RM Split Jerk -then- AMRAP 10 5 Ring Pushups 5 Strict Chinups WEDNESDAY Back Squat Party 3.0 EMOM until failure: 1 Back SquatContinue reading “Training Dec. 18th – 24th”

Whole Life Challenge 2017! We’re going to be playing a really fun health & fitness game as a community called the Whole Life Challenge. It’s a game that measures your ability to see how much of a difference you can make in your body, fitness, and lifestyle habits over the course of 8 weeks. TheContinue reading “2017 Whole Life Challenge! Sign-up today!”

SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Clean Party 3.0 EMOM for as long as possible: 1 Clean *Start at 100# less than your 1RM, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again.Continue reading “Training December 11th – 17th”