WOD 4/21/2016
Warm Up With a Partner 800m Run Carry a medball or slamball and alternate whenever necessary Skill 15min to work on KB Clean and Jerk or...
WOD 4/20/2016
Warm Up 1 Min Max Strict Pull Ups 1 Minute Max Burpees 1 Min Max Jumping Squats 1 Min Max Barbell Clean & Jerks Strength Deadlift...
WOD 4/19/2016
Warm Up 5 Rounds of Cindy Strength Push Press 3-3-3-3-3 After each set max handstand hold AMRAP 15 5 Pulls Ups 10 Wallballs (20/14) 15...
WOD 4/18/2016
Warm Up Bring Sally Up (Air Squats) Strength Back Squat 3-3-3-3-3 After each set complete max L-sit on the paralettes WOD 150 Double...
WOD 4/15/2016
Warm Up Coaches Choice Strength EMOM for 20 minutes Odd minutes- 3 clean pulls from floor Even minutes- 1 Clean WOD 5 Minutes of Rowing...
Anti-Fragile
One of the most intriguing things about our style of training, "CrossFit - Constantly Varied, High Intensity, Functional Movement," is...
WOD 4/14/2016
Warm Up 15-10-5 Jump Squats Scap Push Ups Shoulder Activators on the bar 2 times through for Regional and Open 1 minute static plank hold...
WOD 4/13/2016
Warm Up Squat Therapy Coaches Choice between holding the rig, using some plates, or just time in the bottom of the squat. Skill Work...
WOD 4/12/2016
Warm Up Coaches Choice Strength 10 min to establish max weight without removing hands from bar 2 Power Cleans 2 Front Squats 2 Shoulder...
WOD 4/11/2016
Warm Up 30s High knees 30s Squat Jumps 30s Burpees 30s Lunges 30s Mountain climbers 30s Burpees Snatch/Shoulder Warm Up Strength...
