Daily WOD

8AM Bootcamp 9AM CrossFit WOD Workout PARTNER WORKOUT TEAMS OF 2… FOR TIME 100 Calorie Row 50 Clean and Jerks (135/95)|(95/65) 80 Calorie Row 40... Read More

WOD Workout 5 SETS AMRAP x 4 MINUTES 10 Cal Bike 5 Single DB Front Squat (Heavy, Athlete Choice)* -Rest 1:00 b/t Sets- *DB is... Read More

WOD Strength/Skill SKILL PRACTICE EMOM x 10 MINUTES MIN 1 – :40 Practice Goat 1 MIN 2 – :40 Practice Goat 2 *Goat 1 Options:... Read More

WOD Strength/Skill SNATCH COMPLEX EMOM x 10 MINUTES Hang Power Snatch + Hang Squat Snatch + Overhead Squat *Goal is to start with a moderate-light... Read More

WOD Strength/Skill 5×5 Deadlift (3030) *Use 70-75% of 5RM for all sets. Workout “RIPCORD” 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift... Read More

WOD Strength/Skill EMOM x 8 MINUTES MIN 1 – 1 Rope Climb* MIN 2 – 3 KB Strict Press + 3 KB Push Press *Choose... Read More

Open Gym 10AM to Noon WOD Workout 5 ROUNDS FOR REPS 1:00 KB Swings (53/35)|(35/26) 1:00 Box Jumps (24/20) 1:00 DB Cleans (50/35)|(35/25) 1:00 Cal... Read More

8AM Bootcamp 9AM CrossFit WOD Workout “DOUBLE TROUBLE” FOR TIME 50-40-30-20-10 Double Under Toe to Bar *Run 400m After Each Set 23:00 Hard Cap OPTIONAL... Read More

WOD Strength/Skill BACK SQUAT 5×5 (30X1) *Use 75-80% of 5RM for all sets. Workout E2MOM x 14 MINUTES 7 Back Squat (155/105)|(135/95) 7 Burpee Over... Read More

WOD Strength/Skill EXTENDED WARM-UP 3 SETS 5-10 Strict Pull-up 1:00 Handstand Hold -Rest as Needed b/t Sets- *Athlete should choose a number for each set... Read More