Hump Day Work
Strength On the :90 x 6 7-7-5-5-3-3 Front Squats from the ground WOD: “Bee’s Knees” 5 Rounds: 1 Minute Wallballs (20/14, Females 9′...
So What Is CrossFit, and Why Are People so Obsessed with It?
Dig into why CrossFit has become so huge over the last 10 years.
Best 60 Minutes of Your Monday
Warm: 5:00 Jump/ Double Under Practice Skill: Kip Practice WOD: “Cindy” 5- Pull Up -Rx+- Strict 10- Push Up 15- Air Squat -Rx+ Pistols
Bring a Friend It's A Partner WOD
Jump around WHAT: 15 EMOM dumbbell snatches (8 per side) barbell overhead press (10). Every third minute, both partners complete 50...
Finally It's Friday
“Over and Out” For Time: 20 Power Snatches (95/65) 20 Barbell-Facing Burpees 20 Overhead Squats (95/65) 20 Barbell-Facing Burpees 20...
Half Way There!
Strength/Skill Snatch balance 5 x 3 @ Rx- 95/65 F- 75/55 Overhead Squat 3 x 5 @ increasing weight WOD: “Dead Arm” AMRAP 12: 5 Strict...
Starting the Week Off Right
Strength: Pausing Back Squat 5 Sets of 2 8 Second Pause in Bottom. Sets: 50-55-60-65-70% WOD: “Fran” 21-15-9: Thrusters (95/65) Pull-ups
Partner Free First Saturday!
"Hang in There Partner" EMOM (with a Partner) in 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar This is...
Friday Wrap Up
WOD: “Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower...
