Daily WOD

7
Sep

FRIDAY WOD

OLYMPIC LIFTING Power Snatch (1RM)   METCON AMRAP 7 21-15-9 Hang Power Snatches 95/65# cal Row   Beginner AMRAP 7 15-12-9 Hang Power Snatches (light)...
Read More
6
Sep

THURSDAY WOD

STRENGTH Front Squat (1RM)   METCON FT: 50 DB Box Stepovers 50/35# 24/20″ *5 Burpee Box Jumpovers every time you put the DBs down* Cannot...
Read More
5
Sep

WEDNESDAY WOD

STRENGTH Superset A1: Strict Press (1RM) A2: Single Arm KB Upright Row (5 sets to build to a heavy set of 12 per arm) Compare...
Read More
31
Aug

SATURDAY WOD

SKILL Spend 15-20 min working on Kipping & Butterfly CTB/Pullup technique Kipping: https://www.youtube.com/watch?v=4ZJMblG5apg&t=384s Butterfly: https://www.youtube.com/watch?v=_xPdODQhy1A   METCON CrossFit Games Open 18.5  (Ages 16-54)  11.6 and...
Read More
30
Aug

FRIDAY WOD

STRENGTH 4 rds NFT: 10 GHD Roman Sit Ups (https://www.youtube.com/watch?v=vmsyOWsczH8) SCALING: Straight Leg Sit Ups on floor 10 each Side Plank Crunches 10 BB Roll...
Read More
29
Aug

THURSDAY WOD

OLYMPIC LIFTING Snatch (1RM) Power or squat   STRENGTH Snatch Pull (5×1 @ 110% of Snatch 1RM)   METCON Death By: Calorie Row American KB...
Read More
28
Aug

WEDNESDAY WOD

STRENGTH Front Squat (3 sets to build to heavy 4; then 2×4 @ 95%) METCON Happy birthday Fernando Valdes!! (Blame him for this) 🙂 AMRAP...
Read More