W.O.D. (Workout of the Day)

  • W.O.D. for Monday 16 September
    3x
    5 Front squats 70-75%
    8/8 BSS

    "1-2 Punch"
    10 min AMRAP
    25 WB
    40 DU
    View All WODs

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Wods 9/16/19

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Reminder, Wednesday 6pm no oly class.  I will be teaching a wine and mobility course. Come on in and get your overhead squat position dialed in! Monday 3x 5 Front squats 70-75% 8/8 BSS “1-2 Punch” 10 min AMRAP 25 WB 20/14 40 DU Today is the start of our winter cycle.  The first part… Read more »

Wods 9/9/19-9/13/19

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Monday “CrossFit Total” Find 1rm in Back squat Press Deadlift This is our benchmark for strength this coming year.  We’ll retest this before Christmas to see how far yall have come! Tuesday “””Championship Helen”” 5rds 400m run 21 AKBS 53/35 12 Pullups This is the exact opposite of yesterday.  We need to have strength and… Read more »

Wods 9/2/19-9/6/19

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Reminder, CrossFit Total, (max Back squat, Press, Deadlift) next Monday.  We’ll retest after Thanksgiving.  I am excited to see yall crush it! Monday Bench DB or close grip 3×10 “One at a Time” 4rds 1 arm DB push Press 10/10  50/35DB 25 abmat situps 10 Box Jump overs 24/20 10/10 DB snatch Dball/Sandbag carry 50m… Read more »

Wod 8/25/19-8/29/19

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Great work on Battle by the Bay Everyone!  It was a great comp and Team   came out on top. We are going to continue with more weighted single leg movements as well as put in some tempo work to improve the bottom position of our squats.  We’ve been alternating power cleans/Deadlifts every week and will… Read more »