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Monday Buy in – 2 Rounds – 50 Skips / 1 Min Plank / 10 Speed Skaters / 10 BB Power Cleans Mobility – Pain Ball on Pec and BB Front Rack Rocks A) 8 min EMOM – 3 C + J @ 70-75% Metcon – 20 min AMRAP – 20.2.2 8 Dual DB Thrusters […]

WODs for the week December 9th to 15th

Monday Buy in – EA Warm Up A) Tempo Front Squat – 3,2,2,1,1 @ 75-80% *tempo @30×3 Metcon – 16 Min AMRAP 25 Double Unders 3 Burpee Box Jump Overs 5 Push Ups Tuesday Buy in – 2 Rounds – 300m Row / 1 min Tall Plank / 10 Goblet Squats / 10 Arch Hollows […]

WODs for the week December 2nd to 8th!!

Monday Buy in – 5 min Skipping Practice – then 2 rounds of – 10 Russian KBS / 5 KB Snatch + 50ft OH Carry / 5 Tempo Goblet Squats @44×1 / 10 Cossack Squats Mobility – Choose 2 – Super Front Rack / Wrist Stretch / Lat Smash A) Clean and Jerk – 8 […]

WODs for the week Nov 25th to Dec 1st!!

Monday Buy in – 2 rounds – 300m Ski / 10 BB Good Mornings / 30 Sec Side Plank / 10 Face Pulls Mobility – Super Front Rack + Lax Ball on Hips and Glutes A) 8 Min EMOM – 4 C+J @ 50% B) DB Powell Raise 3 x 8 Metcon – 12 Min […]

WODs for the week Nov 18th to 24th!!

Monday Open 8 am – 10 am Come in for Open Gym or last day of CrossFit Open!!! Tuesday Buy in – 2 rounds – 100 Skips / 10 Hollow Rocks / 10 Deadbugs / 10 Samson Lunges Mobility – Pick 2 pieces A) Romanian Deadlift – 4 x 8 @50 % of DL 1RM […]

WODs for the Week Nov 11th to 17th!!

Monday CrossFit Open 20.4 or Buy in – 2 Rounds – 50 Skips / 10 Goblet Squats (slow) / 10 Front to Back Press / 5 YTWAs Foam Roll Quads A) Strict Press – 4 x 4 @ 65-75% Metcon – For time 50-40-30-20-10 Cal Row Push Press (75/55) Tuesday Buy in – 2 Rounds […]

WODs for the week Nov 4th – 10th!!