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

  • W.O.D. for Friday November 15


    8 min on 4 min off x2

    4 Bar muscle ups
    8 Goblet squats 70/53
    12 Burpees
    15 Jumping squats (hands on head)


    View All WODs

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WODS 11/11/19 to 11/16/19

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Plan to bring a family member or friend this Saturday the 16th. It seems that those around us are interested in what CrossFitters do, yet it may be intimidating to come to a class. Saturday will be a fun way to introduce your friends and family. We’ll also plan to have a little breakfast style… Read more »

WODS 11/4/19 to 11/9/19

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Monday November 4 Back Squat Wave 6-4-2 / 70-80-85% 6-4-2 / 80-85-90% “Bruiser” 3rds 6 strict Pull ups 12 DB stepups 24/20 50/35 x1 6 Toes to bar 12 DB Front squats 50/35 x2 The reps increase by 1 each set and the % drop just a little. % are a guideline. You should make… Read more »

WODS 10/28/19 – 11/2/19

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Monday October 28 Teams of 2 “Roadie” 2 rds 70 Wallballs (20/14) Females 9′ Target 50/35 Calorie Row 30 Alternating DB Power Snatches (50/35) 20 C2B pullups 100/70Cal row Cash Out I am putting in partner wods during the week since we are doing the open Saturday. That being said, I want you to try… Read more »

WODS 10/21/19-10/26/19

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Monday October 21 “Point Break” AMRAP 18: Teams of 2 20 DB Hang CJ (50/35) 15/12 Calorie Assault Bike 20 DB Box Step-Ups (24/20) 15/12 Calorie Assault Bikes 20 Toes to bar Since we are doing the open Sat I thought I’d surprise you all with a team wod.  This is a great way to… Read more »