Workout of the Day

TUESDAY, MARCH 27, 2018

MAIN WOD 2 Rounds For Time: 21 Double unders 18 Burpees over bar 15 Double Unders 12 Burpees over bar 9 Pull ups 6 Front Squats 135/95 3 Clean and Jerk 1 Thruster   COMP WOD 2 Rounds For Time:… Read more »

MONDAY, MARCH 26, 2018

MAIN WOD AMRAP 20 mins 10 Wall Ball 7 Toes to bar 3 TnG Snatch no dropping 95/65   COMP WOD AMRAP 20 mins 10 Wall Ball 7 Toes to bar 3 TnG Snatch no dropping Snatch weight starts at… Read more »

SUNDAY, MARCH 25, 2018

GYMNASTICS A) Ring Beat Swings 8 X 5 B) Muscle Up or Muscle Up Progression 3 X 6 C) Bar Toes 2 Bar 8-10 X 4 D) Coaches Choice (12-15 MINS) Accessory Work E1) 1-arm bent over row 6 X… Read more »

Saturday, March 24, 2018

MAIN/COMP WOD In partners: 3 rounds for time 10 Burpee box jumps 10 Alternating DB Hang Snatch 50/35 15 Goblet step ups 15 Alternating DB Shoulder to overhead 20 Burpee box jumps 20 DB Hang Cleans [doesnt have to alternate]… Read more »

FRIDAY, MARCH 23, 2018

CROSSFIT OPEN 18.5 WORKOUT THE LAST ONE! WORKOUT 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters then 3 chest-to-bar pull-ups 6 thrusters then 6 chest-to-bar pull-ups 9 thrusters then 9 chest-to-bar pull-ups 12 thrusters then… Read more »

WEDNESDAY, MARCH 21, 2018

SURPRISE WEDNESDAY A NICE LITTLE EMOM FOR YOU ALL TO ENJOY   GYMNASTICS A) Wall Walks 1 X 4 B) Strict HSPU facing Wall 3-5 X 5 C) Handstand Hold on Wall or assisted on floor “15-20 sec every 2… Read more »

Tuesday, March 20, 2018

MAIN WOD Fight Gone Bad: Vanderlei Silva Amateur Rounds In groups of 2-3 cycle stations AMRAP/EMOM 9 mins [3 rounds] M1 Max Row Cals M2 Max Russian Swing 55/35 M3 Max Inverted rows   COMP WOD Fight Gone Bad: Vanderlei… Read more »

Monday, March 19, 2018

MAIN WOD For time 40 cal Row 3 Snatch 115/85 30 cal Row 6 Snatch 115/85 20 cal Row 9 Snatch 115/85 10 cal Row   COMP WOD For time 40 cal Row or bike 3 Snatch 155/105 30 cal… Read more »

SUNDAY, MARCH 18, 2018

GYMNASTICS A) Beat Swings 8 X 5 B) Strict Pull Ups (weighted if able) BW max reps max reps X 3 C) Kipping/Butterfly Pull Up 8-10 X 4 D) Coaches Choice WOD (8-10 MINS) Accessory Work E1) 1-arm DB/KB Bench… Read more »