crossfit
blog

Monday Buy in – 2 Rounds Parking Lot jog / 10 PVC Muscle Cleans / 10 PVC Front Squats / 10 BB Hang High Pulls / 10 BB Hip Cleans A) Clean – Build to a heavy 3 in 5-6 sets IWT 10 Devil Press (50/35) 400m Run rest 2 min 3 Rounds Rest 5 […]

WODs for the Week June 29th – July 5th!

Monday Buy in – 2 Rounds 300m Row or Ski / 10 Step in and out Burpees (change lead foot each rep) / 15 Banded Pull Aparts / 30 sec side planks Mobility – 4 pos wrist stretch A) Tempo Strict Press – 3 x 5 @ 70 – 75% @20X0 Metcon – For time […]

WODs for the week June 15th – 21st!!

Monday Buy in – EA Warm up A) Back Squat 4 x 4 @ 70-75% B) BB Bent over Row 3 x 8 @ moderate Metcon – 8 min AMRAP 5 C+J 165/115 10 Box Step Overs 24/20 Tuesday Buy in – 2 Rounds 10 Speed Skaters / 10 Dead Bugs ( banded feet ) […]

WODs for the week June 8th to 14th!!

Monday Buy in – 2 Rounds 50 Skips / 15 Goblet Squats / 10 Russian KBS / 10 per arm Bent Over Row Mobility – Hip Flow A) 10 min EMOM – 2 x Back Squat @ 60-70% Metcon – 10 – 20 – 30 Push Press (95/65) Cal Row Buy out – 40 Gymnastics […]

WODs for the week June 1st to June 7th!!

Monday Buy in – 2 rounds Parking lot run / 10 SLRDL to High Knee Drive / 10 Front to Back Hurdle Steps each leg / 20 Cyclist Squats Mobility – Banded Super Front Rack A) Front Squat 5 x 4 @ 40-50% Metcon – 15 Min AMRAP Parking Lot Run 3 Rounds 5 Strict […]

WODs for the week May 25th – 31st!!

Buy in – 2 Rounds 300m Row/Ski 20 Crossed Side to Side 10 Slow Prisoner Squats 30 sec per side Wide Hip Opener A) Back Squat 4 x 5 @ 40-50% *slow eccentric fast turn around Metcon – For time 750 m Row or Ski 30 Sit-ups 500 m Row or Ski 40 Sit-ups 250 […]

Saturday May 23rd