Blog & WOD

Latest Posts

  • Let's Go Linda!!
    Let’s Go Linda!!
    1) STRENGTH & SKILL (20 min) Deadlifts 4×15 Note: Find your tempo and increase accordingly each set based on your technique. Avoid finding a 15 RM. 2) WOD AMRAP 9 15 Ring Pushups 600ft Run (3 laps) Rest 1 min AMRAP 3 ME One-Arm Alt. DB Cluster...
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  • Consistency is Key
    Consistency is Key
      1) STRENGTH & SKILL (15 min) Push Jerk 3×3 Split Jerk 3×3 *Working percentages 60-70% of max S2OH Note: The next 3 weeks we will be focusing on the jerk drive. This includes the dip and the extension of the legs in the jerk. For this...
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  • Don't turn Green...
    Don’t turn Green…
      1) WOD “Incredible Hulk” AMRAP in 20 minutes 5 Deadlifts (115/75 lbs) 5 Hang Power Cleans (115/75 lbs) 5 Front Squats (115/75 lbs) 5 Push Press (115/75 lbs) 5 Back Squat (115/75 lbs) 2) AP Gymnastic Strength 10 Legless Rope Climbs...
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  • Saturday Class: Don't Pass Out...
    Saturday Class: Don’t Pass Out…
    30 Minutes to Complete: Row 800m 30 KB Swings; 24/16 30 Burpees Row 600m 21-15-9 Push Press; 95/65 Deadlift; 95/65 Row 400m 21-15-9 Hang Clean; 135/95 Deadlift; 135/95 Row 200m 30 KB Swings; 32/24 30 Burpees...
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  • Competitors Class: Chipper
    Competitors Class: Chipper
    1) Conditioning 3 Rounds 63 Air Squats 42 Calorie Row 21 Kipping Handstand Push-ups 2) Olympic Lift Power Snatch + BTN P. Press + OHS 1 set 3+3+3 – 60% 1 set 3+3+3 – 65% 3 sets 3+3+3 – 70% 3) COMPWOD AMRAP 15 70 Dumbbell Snatches...
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  • Never miss leg day
    Never miss leg day
      1) STRENGTH & SKILL (20-25 min) Back Squat 4×10 *Start at ~60% of your heavy single and build each set if your maintaining form. Don’t build to 10 RM. 2) WOD (12 min) 4 rounds 45 sec of ME Cal Bike, 15 sec rest 45 sec...
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  • Press down Don't pull down
    Press down Don’t pull down
      1) GYMNASTICS SKILL (10 min) 4×8 UB Strict Pull-up Level 1 – Horizontal Ring Pull-ups Level 2 – Banded Strict Pull-ups Level 3 – BW or Weighted Strict Pull-ups 2) HERO WOD (20 min) “JT” 21-15-9 Handstand Push-Ups Ring Dips Push-Ups 3) AP Midline 1 set...
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  • CFW OPEN 18.2
    CFW OPEN 18.2
      1) SKILL Skipping: Single-unders, Double-unders, Triple-unders … 2) WOD CFW OPEN 18.2 AMRAP 15 -Rx- 50 Double-unders 15 Sumo Deadlift High Pulls (95/65) 50 Double-unders 15 Thrusters (95/65) 50 Double-Unders 15 Bar Facing Burpees -Scaled- 100 Single-unders 15 Sumo Deadlift High Pulls (75/55) 100 Single-unders 15...
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  • CrossFit Open is.... well open...
    CrossFit Open is…. well open…
      1) STRENGTH & SKILL (20 min) Tempo Deadlifts 12-10-8-6 Note: Reps are to be completed touch and go (consistent tempo). Increase in weight each round if your maintaining a steady tempo. Each set should be completed unbroken. Compare to week 2 and see if you can...
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  • Make it count.
    Make it count.
      1) STRENGTH & SKILL (15 min) Push Jerk 3×5 Split Jerk 3×5 *Working percentages 50-60% of max S2OH Note: Focus on your overhead and rack position for all your jerks. Pause in both the catch and the starting position to ensure your focusing on these key...
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