Warm-up & Mobility: 15 minutes Strength: Squat 5-5-5 – Perform three work sets with increasing weight (using approx 5% bumps in weight) with the last set around 80% of 1RM – 15 min time [...]
Warm-up & Mobility: 15 Minutes Conditioning: OTM for 21 Minutes (7 cycles) Min 1: Max Burpees Min 2: 100m Shuttle Run Min 3: 10 Box jumps (20″) Score is total # of Burpeees
The 2014 CrossFit Games Open is here! This is a repeat of 11.1! The first WOD of the 2014 Open Season, 14.1 is… Complete as many rounds and reps as possible in 10 minutes of: 30 [...]
Warm-up & Mobility: 15 Minutes Strength: Clean and Jerk – warm it up (10 min) Conditioning: For total rounds and reps 3 min AMRAP of – 3 Power Clean and Jerk (135/95lb) 3 Toes-to-bar [...]
Warm-up & Mobility: 15 Minutes Strength: Pause Deadlift – 3 or 4 sets of 3 reps working up to approx @ 60% of 1RM (don’t lose form!!) (20 min) Tight, take slack out, Slow from floor [...]
Warm-up & Mobility: 15 Minutes Strength: Warm-up the Front Squat Conditioning: 5 rounds for time of – Run 400m 21 KB Swings 14 Burpees 7 Front Squats (115/75lb – or 155/115 for [...]
Today is a special WOD that we have not done in some time. This WOD was named “The Doctor is OUT” as it was the farewell WOD for our very first member, Dr. Donny Pritt., who moved to [...]
Warm-up & Mobility: 15 Minutes Strength: Hang Snatch EMO2M – 6 rounds – 1 High Hang Power Snatch + 1 Above the Knee Hang Power Snatch + 1 Above the Knee Hang Snatch + OHS. Add weight [...]
