Daily WOD

WOD Workout 3 ROUNDS FOR TIME 20 Sumo DL High Pull (115/75)|(95/65) 20 Push Press 800m Run Finisher “BEACH BODY ABS” 2 SETS 10 Slow... Read More

8AM Bootcamp 9AM Crossfit WOD Workout ON A 25:00 RUNNING CLOCK… 25 Burpee Box Step-Over (24/20) 50 Cal Bike 100m Walking Lunge 200 Double Unders... Read More

WOD Strength/Skill EXTENDED WARM-UP EMOM x 6 MINUTES* MIN 1 – HSPU Strict Skill Development MIN 2 – 3-5 Reps of Deadlift *HSPU practice should... Read More

WOD Workout FOR TIME 1 Mile Run into… 50-40-30 Pull-up Push-up* *Hand Release Optional -20:00 Hard Cap-

WOD Strength/Skill SNATCH COMPLEX EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. Workout EMOM x 12 MINUTES* MIN... Read More

WOD Strength/Skill ON A 10:00 RUNNING CLOCK… Muscle-Up Development Workout FOR TIME 9 Muscle-Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups... Read More

Strength/Skill 5×3 (30X1) Back Squat @65-75% of 1RM* -Rest at Least 2:00 b/t Sets- *Week 3 of squat cycle. Same loading or slightly heavier than... Read More

Open Gym 10AM to Noon WOD Strength/Skill PARTNER STRENGTH 10-9-8-7-6-5-4-3-2-1 Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed... Read More

8AM Bootcamp 9AM CrossFit WOD Workout “FROZEN ROPE” AMRAP x 18 MINUTES 20/15 Cal Bike 2 Rope Climb 20 Plate Squat Clean (45/35)|(25/15) 2 Rope... Read More

WOD Strength/Skill EXTENDED WARM-UP 3 SETS* 4 Strict Press (10X2) + 4 Push Press (10X2) *:02 pause at the top of each rep. Superset each... Read More