Daily WOD

Fourth Of July. 8AM Bootcamp, 9 and 10AM CrossFit Only. WOD Strength/Skill 5×5 (30×1) Back Squat @60-70% of 1RM -Rest 2:00 b/t Sets- *Note –... Read More

Fourth Of July. 8AM Bootcamp, 9 and 10AM CrossFit Only. 8AM Bootcamp 9AM CrossFit WOD Workout “TRIPLE 7s” ON A 7:00 RUNNING CLOCK… Run 800m... Read More

Fourth Of July. 8AM Bootcamp, 9 and 10AM CrossFit Only. WOD Strength/Skill 5×5 (30X1) Sumo Deadlift @Moderate-Heavy -Rest as Needed b/t Sets- Workout BENCHMARK WORKOUT... Read More

WOD Workout PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 150 Cal Bike 600m KB Farmer Carry (70/53) 150 Cal Row 30:00 Hard Cap *P1... Read More

WOD Strength/Skill CLEAN COMPLEX EVERY 1:30 FOR 8 SETS 2 Squat Cleans* *Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across Workout BENCHMARK WORKOUT “FRAN” FOR... Read More

WOD Workout NCFIT BENCHMARK WORKOUT “RANNIE” FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD Optional Cool Down 5:00 Foam Rolling*... Read More

WOD Strength/Skill EXTENDED WARM-UP FOR QUALITY 3 SETS 5 Pausing False Grip Ring Row or 5 Pausing Muscle-Up Transition -Rest at Least :30 b/t Sets-... Read More

8AM Bootcamp 9AM CrossFit WOD Workout PARTNER WORKOUT IN TEAMS OF 3… FOR TIME 60 Power Cleans (185/125)|(135/95) 120 Pull-ups 360 Double Unders 120 Pull-ups... Read More

WOD Strength/Skill 5×3 (30×1)* Front Squat *Moderate loading across all sets. Workout “POINT BREAK” FOR TIME 9-7-5-15-12-9 Front Squat (155/105)|(135/95) Bar Facing Burpee

WOD Workout “DOUBLE EMOM” EMOM x 8 MINUTES MIN 1 – Max Distance KB Farmer’s Carry (70/53)|(53/35) MIN 2 – 25 Push-ups -Rest 2:00 b/t... Read More