WOD for 1/18/2020

Complete 2 working sets:

Set 1: Work up to 1 set of 2 reps @ 86-91% of your 1RM Back Squat.
Set 2: Complete a max rep set working #20-30 less than set 1 (20 lb drop if under #300 , and 30 lb drop if over #300). Target of 15-20 reps. 

Complete 3 rounds...

WOD for 11/17/2020

4 sets of:

•1 Wall Walk + 20-30 sec hold + 10-15 Hollow Rocks
•5-8 Strict Chin Ups 

Complete 3 sets of:

•8-10 Dumbbell Romanian Deadlift (work at a heavy load)
•6 Front Rack Bulgarian Split Squats (each side- work at a heavy load) 

Three rounds working for...

WOD for 1/16/2020

Complete 3 rounds of:

•12-15 Straight Arm Lat Pullover
•10-12 Standing Dumbbell Behind the Head Tricep Extension
•12-15 Banded Face Pulls 

Complete 3 sets of:

•5-8 Dumbbell Incline Bench Press (rotating grip)
•8-10 Ring Rows (elevated feet) 

Complete 4 sets...

WOD for 1/15/2020

Complete 2-3 sets of:

•8 Barbell Rollouts
•15 Seated Pike Ups
•40-60 sec Supine Chinese Plank 

Complete 4 rounds of:

•20 sec Side Plank Toe Taps (each side)
•10 sec Rest
•20 sec Side Plank Rotations (each side)
•10 sec Rest
•30 sec Hanging Windshield Wiper...

If you’ve ever been interested in trying CrossFit, we’d like to invite you to try a class for FREE. Simply send a message on social media or our email.

I can almost assure you, whatever you think CrossFit is, it’ll be a little different. 

So clients, if you have a friend...

WOD for 1/13/2020

Complete 3 sets of:

•40 sec Front Scale to Back Scale (each side- hold the end ROM for 3-5 seconds before transitioning to the next position)
•60 sec Dumbbell Plank Pull Across 

Complete 5 sets of (1+1+1) beginning around 65-70% of your 1RM Clean:

•Temp...

WOD for 1/11/20

Complete 4 sets:
•8 Heavy Dumbbell Push Press (must be able to hold the lock out for 2 secs each rep)
•8 Strict Chin Ups (band assisted or work with a Jumping Chin Up + 5-10 sec negative) 

Complete 2 working sets:

Set 1: Work up to 1 set of 2 reps @ 83-85%...

WOD for 1/10/19

Complete 3 sets of:

30 sec Grasshoppers (alternating sides)
20 sec Glute Bridge
40 sec Glute Bridge Hold
30 sec Rest 

Complete 3 rounds for time:

•800m Run
•30 Toes-to-bar
•15 Deadlifts #165/255 (M50+ #155/225)
•1-minute rest 

Coming in last.

You join CrossFit, it took you about five months and two to three free classes, and you finally joined. You’re feeling behind because you don’t know all the movements, and “thrusters” just sound weird.

But you start getting it! You aren’t last anymore! An...

WOD for 1/8/20

Complete 3 sets of:
•6 Tempo Box Step Downs (each side- starting from the top, count a 5 sec negative to the ground, then push off the ground to start the next rep from the top)
•12 Alternating Glute Bridge Rotation (banded optional)
•12 Alternating 90/90 s...