WOD

WOD for 8/22/2019Warm-up Ride the Bike for .7 Miles 10 Chaos Paloff Press (5 each side) 10 Jumping Lunges 10 V-UpsLactate Threshold Test (Time) Do this until failure. Failure on this test is defined as quitting or not being able to keep the RPM's at the required number...

WOD for 08/21/2019Workout Of The DayPush Jerk (10 Minutes to Find 1 RM)Metcon (AMRAP - Reps)5 x AMRAP 3:00 minutes 30/20 Cal Row 35 Double Unders With remaining time max rep DB push press (55/35 lbs) 1:00 rest between roundsWarm-up10x Pass Through Lat Stretch Around The Worlds Inch Worms with Scap...

WOD for 8.20.19Workout Of The DayWarm-upWarm-up10x Worlds Greatest Stretch Cossack Squats Toy Soldiers Figure Fours Arm Circles - Skip 50m Jog 150m Side Shuffle R 50m Side Shuffle L 50m Run Backwards 100m - Warm-up deadlift to working loadMetcon5 x 5 x 1.5x Body Weight Deadlifts rest 2:00 between roundsMetcon (Time)For Time 200m Run rest 1:00 400m run rest 2:00a 800m run...

WOD for 8.19.19Warm-upThe CrossFit Warm-up3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsSo supermans instead of back extensionsWorkout Of The DayMetcon (Time)The Big Combo 15-12-9-6-3 •Cluster (Squat Clean to Thruster) @ 135/95 •Burpee Pull-Ups ...

WOD for 8.16.19Warm-upWarm-up10x Pass Throughs Inch Worms + Push-Up Worlds Greatest Stretch then in teams of 2 Ski 2k for time alternating every 200m. While 1 partner works the other holds a plank (top of push-up) After that we'll spend some time working on Squat Cleans & HSPU's Workout Of...

WOD for 8.15.19Warm-upWarm-upDown Dog Lizard Pigeon High Lunge + Twist Revolved Triangle Revolved Half Moon Attempt Side CrowGymNASTYAMRAP x 10 10 Push-Ups 5 Strict Pull-Ups 10 Pistols 15 Hollow Rocks 15 Arch RocksWorkout Of The DayMetcon (Time)4 Rounds For Time 400m Run 15 Box Jumps (36/30") -20 Min Cap-...

WOD for 8.13.19Warm-upWorkout Of The DayThe Animals75' Low Bear Bear Crawl 75' Crab Walk 75' Inch Worm (no push-up) 75' Frog Jump 75' Ostrich WalkMetcon (2 Rounds for reps)6 Rounds each for time. Best & Worst times are scored. Ski 300/250m 10 Russian KB Swings (70/53 lbs) 150' Sled Push (4x45lb plates/3x45lb...

WOD for 8.12.19Warm-upThe Standard Issue400m Run 10 Sumo Squats 10 Standing Quad Stretched 10 Figure Fours 10 Standing Hip Crossovers 10 Inch Worms + Push-Up 10 Arm Circles Forward 10 Arm Circles Backwards 10 World's Greatest StretchWorkout Of The DayMetcon (Time)Do The Following For Time 4 Rounds 200m Run 15 Burpees - 3 Rounds 20/15 Cal Bike 10 Clean...