WOD / Blog

2020 Jan 14

WOD Death By Dumbbell Thruster With a continuously running clock perform: 1 Dumbbell Thruster, 50/35 lbs in the first 1 min 2 Dumbbell Thrusters, 50/35 lbs in the second 1 min 3 Dumbbell Thrusters, 50/35 lbs in the third 1 min … Continuing this for as long as you are

Read More »

2020 Jan 13

WOD 2 rounds for time of: -Run, 800 m -30 V-ups -8 Rope Climbs, 15 ft Other Equipment Conversions: Replace each 800 m of running with 2400 m on the Schwinn Airdyne, 1000 m on the Concept 2 Rower. *30min timecap

Read More »

2020 Jan 11

WOD A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets B. In teams of two, partners alternate complete rounds until they have finished 5 sets each of: 5 Overhead Squats* 10 Kettlebell Swings (32/24 kg) 20 Double-Unders *For the overhead squats, choose

Read More »

2020 Jan 10

“Sleep is the single most effective thing we can do to reset our brain and body health each day — Mother Nature’s best effort yet at contra-death.” ― Matthew Walker WOD 3 rounds for time of: -21 Wall Balls, 20/14 lbs -14 Handstand Push-ups -7 Deadlifts, 315/205 lbs *12min time

Read More »

2020 Jan 9

WOD 50 Burpee Pull-ups Rest 5 mins 50 Burpee Box Jump Overs, 24/20 in Rest 5 mins 50 Bar Facing Burpees (use paralletes) *32 min timecap

Read More »

2020 Jan 8

You either can do the pull-up and don’t think much about it, or you can’t (yet) do a pull-up and dream of achieving this feat. And why not? The pull-up is an amazing compound exercise that is so beneficial for you! Pull-ups work multiple joint + muscles all at once

Read More »

2020 Jan 7

“Aging is inevitable, but the loss of movement, faculties, balance, agility, coordination, power and strength, is not” Our CrossFit 55+ is a program for individuals who are 55 years and older that want to increase functional fitness, strength, balance, flexibility & coordination. https://www.thestar.com.my/lifestyle/family/2019/11/12/crossfit-for-all-ages __________ WOD Back Squat 2-2-2-2-2 *go on

Read More »

2020 Jan 4

“resistance training is absolutely an important component to add to the training regime of kids, regardless of age group. Physiologically, muscle fitness is associated with decreased adiposity, improved bone health and a reduction of metabolic risk factors. Additionally, it also is positively associated with self-esteem and perhaps even cognitive ability.”

Read More »
Scroll to Top