WOD / Blog

2020 Jan 21

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

2020 Jan 20

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, 50/35 lbs
25 Box Jumps, 24/20 in
30 Burpees-to-Target, 6 in
35 Straight Legged Sit-ups
50 Double Unders
*30min timecap

2020 Jan 18

“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. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

2020 Jan 17

“everyday is a good day when you run”

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

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.
The main difference is:

  1. Our CrossFit Quick classes are a little shorter – 45 minute classes currently scheduled in the lunch hour so you can get a really good workout done quickly and still get on with your day.
  2. It’s focused on Metabolic Conditioning (MetCon) and exclude more challenging CrossFit movements (ie: handstand pushups, muscle ups, rope climbs, Olympic lifts). Instead, we use body weight and some equipments (balls, boxes, dumbbells, kettlebells, jump ropes, rower, resistance bands, rings and bike)

Why try out our CrossFit Quick classes?

  1. This class is designed to burn fat, build muscle and increase endurance, flexibility and stamina.
  2. Just like any of our classes, each class will be coached from start to end .
  3. You do not need to go through our Fundamentals before joining.
  4. It really caters to ALL LEVELS, seasoned CrossFitter looking to build your engine or newbie who wants to try CrossFit but might feel a little apprehensive at joining a CrossFit class.

You can do a single drop in for our CrossFit Quick class to see if this is something you’d enjoy.
Come try a class to see how FUN (and challenging) it can be!
It’s good to note that if you’re doing our CrossFit Quick classes, you have the option to progress into our regular CrossFit classes if you feel “ready” or interested to learn more.

7 rounds for quality of:
3 Overhead Squats, 75% 1RM
9 Strict Pull-ups
*go on every 5 minutes

2020 Jan 15

Hang Power Clean 2-2-2-2-2-2-2
*go on every 4mins

2020 Jan 14

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 able.
If no dumbbells are available use a barbell, 95/65 lbs.
*15rd cap

2020 Jan 13

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

2020 Jan 11

Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

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 a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work: Rest ratio and push the intensity during your work period.

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

3 rounds for time of:
-21 Wall Balls, 20/14 lbs
-14 Handstand Push-ups
-7 Deadlifts, 315/205 lbs
*12min time cap

2020 Jan 9

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

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 (your biceps, back and core)
Doing this regularly will strengthen your upper body and it’s also a great way to work on that grip strength.
Mastering the basic (strict) pull-ups will also progress you into other advanced movements.
2020 goal? How about working on getting that pull-up 🙂

Teams of 2, for time:
200 Wall Balls, 20/14 lbs
150 AbMat Sit-ups
70 Ring Rows
50 Strict Ring Dips
40 Push Jerks, 155/105 lbs
30 Bar Muscle-ups
*35min time cap

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