Daily WOD

WOD Strength/Skill  EXTENDED WARM-UP  Review Barbell Complex & Build to Starting Weight  Workout  5 SETS FOR LOAD  3 Power Clean 3 Front Squat 3 Shoulder... Read More

OPEN GYM 10AM to Noon Suggested WOD Workout  FOR TIME  40 Wall Balls (20/14) 40 Gym. Kipping Pull-ups 40 Push-ups 40 Power Snatch (95/65)|(65/45) 40... Read More

8AM Bootcamp 9AM CrossFit WOD Strength/Skill  ON A 15:00 RUNNING CLOCK…  Heavy Set of 5 Bench Press  Workout  EMOM x 18 MINUTES  MIN 1 –... Read More

WOD Workout 19.1 Complete as many rounds as possible in 15 minutes of:19 wall-ball shots19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb.... Read More

WOD Simulated Pre-Open Workout EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Lunges + 4 Push-ups MIN 2 — Row or Bike,... Read More

WOD Strength/Skill  EXTENDED WARM-UP  On a 10:00 Running Clock… Build to Workout Weight for Deadlift  Workout  EMOM x 15 MINUTES  MIN 1 — 3 Deadlift... Read More

WOD Workout  AMRAP x 20 MINUTES  25/20 Calorie Bike 25 Up-Downs 50 Kettlebell Swing (53/35)|(35/26) 75 Double Unders  Finisher  3 SETS 10 DB Curls 10... Read More

WOD Strength/Skill  EMOM x 10 MINUTES  3 Overhead Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes ... Read More

OPEN GYM 10AM to Noon Suggested WOD Recovery Workout 4 ROUNDS FOR QUALITY 1 Minute of Quality Reps at Each Station 1:00 Bike for Calories... Read More

8AM Bootcamp 9AM Crossfit WOD WOD Strength/Skill  PARTNER STRENGTH  15:00 RUNNING CLOCK Build to 10RM Thruster *Work in Teams of 2. Score is the combined... Read More