crossfit
blog

Monday Open Gym – Thanks Giving Monday Tuesday Buy in – 2 Rounds – 300m Row / 10 Goblet Squats / 10 Groiners / 10 Deadbugs / 5 Squat Jumps A) Back Squat – Build to a 1rm Metcon – 3RFT 12/10 Cal Row 10 Burpees 10 T2B Wednesday Buy in – EA Warm-up A1) […]

WODs for the week Oct 12th to 18th!!

Monday Buy in – 5 min skipping practice then 2 rounds – 10 Yoga Push-ups / 20 Hip Flows / 10 PVC Push Press / 10 PVC OHS / 1 min 4 pos Wrist Stretch Mobility – Foam Roll Calves and Forearm Smash on BB A) Push Press – Build to a 1RM Metcon – […]

WODs for the week Oct 5th to 11th!!

Monday Buy in – EA Warm-up A) Front Squat – 5 x 1 @90% Metcon – 2 RFT 20 DB Push Press 20 DB Thrusters 20 T2B DB – 50/35 Tuesday Buy in – 2 Rounds – 300m Row / 10 Push-ups Shoulder Taps / 10 Prisoner Good Mornings / 5 Floor YTWAs / 10 […]

WODs for the week Sept 28 – Oct 4th!!

Monday Buy in – EA Warm up A) Strict Press – Build to a 1RM Metcon – 8 min AMRAP @7/10 RPE – 6 min Rest – 8 min AMRAP @9/10 RPE 25 Deadlift (185/125) 25 Wall Ball (14/10) (10/9) 25/20 Cal Row 25 HSPU Tuesday Buy in – 2 Rounds – 300m Row / […]

WODs for the week Sept 21st to 27th!!

Monday Buy in – EA Warm -up A) Deadlift – 4 x 8 @ 60-70% *tng Metcon – for time 40 Sumo Deadlift High-pull 40 Strict Press 40 Power Cleans 40 Push Press 40 Hang Power Cleans 40 Push Jerks Tuesday Buy in – 2 Rounds 10 – KB RDL + Goblet Squat 10 – […]

WODs for the week Sept 14th – 20th!!

Monday Closed – Holiday Tuesday Buy in – 2 Rounds – 15 cal Row/Ski / 10 Inch Worm with Push-up / 10 Front to Back Press / 10 Face Pulls Mobility – Foam Roll Back + Lats A) Strict Press – 4 x 3 @ 70-80% Metcon – 15 min AMRAP 10/8 cal Row 10 […]

WODs for the week Sept 7th to 13th!!