WOD / Blog

2020 Jan 29

WOD Teams of 2, for time: Run, 400 m 30 Clean & Jerks, 135/95 lbs 6 Rope Climbs, 15 ft Run, 400 m 24 Clean & Jerks, 135/95 lbs 4 Rope Climbs, 15 ft Run, 400 m 18 Clean & Jerks, 135/95 lbs 2 Rope Climbs, 15 ft Run together.

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2020 Jan 28

WOD Complete as many rounds as possible in 7 mins of: 25 Double Unders 10 Burpees Rest 5 mins before part 2… Complete as many rounds as possible in 7 mins of: 7 Toes-to-bars 7 Burpees

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2020 Jan 24

WOD Teams of two will complete four rounds each (total of 8 rounds per team) of: 8 Burpees 12 Thrusters (95/65 lbs) 16 Toes to Bar While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both

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2020 Jan 23

WOD 1 Hang Squat Snatch, pick load Every 1 min for 30 mins. *3 sec pause at the bottom

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2020 Jan 22

Our CrossFit Teens is a strength and conditioning program designed for 13-18-year-olds. We introduce them to age-appropriate weightlifting and gymnastics with high-intensity training while ensuring good form and techniques. Weightlifting increases strength and explosive power, while gymnastics increases agility, mobility, and flexibility. Workouts are scaled accordingly to ensure teens move

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2020 Jan 21

WOD Teams of 2, for time: 30 Ring Muscle-ups 60 Squat Cleans, 135/95 lbs 120 Box Jumps, 24/20 in *24min time cap

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2020 Jan 20

WOD For time: 50 Double Unders 35 Straight Legged Sit-ups 30 Burpees-to-Target, 6 in 25 Box Jumps, 24/20 in 20 Dumbbell Push Press, 50/35 lbs 20 Dumbbell Lunge, 50/35 lbs 50 Double Unders 20 Dumbbell Lunge, 50/35 lbs 50 Double Unders 20 Dumbbell Lunge, 50/35 lbs 20 Dumbbell Push Press,

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2020 Jan 18

WOD “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Hang Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout.

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2020 Jan 17

“everyday is a good day when you run” WOD Each for time: Run: 8x 200 m Other Equipment Conversions: Replace each 200 m of sprinting with 18/12 calories. Calorie Conversions: Concept 2 Rower 1x. Schwinn Airdyne 1.5x. *go on every 3-5 minutes

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2020 Jan 16

Ever come across our CrossFit Quick classes and wasn’t quite sure how this differs from our regular CrossFit classes? Myth: this is easier than a typical CrossFit workout It’s actually very similar to our regular CrossFit classes, in the sense that we still do constantly varied, high intensity, functional movements.

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