WOD

New Back Squat Cycle Starts Today: Use current 1RM to base % off.  Back Squat: 65% 3×8, 70% x5, 75% 2×2, 80% x1 Finisher 100... Read More

“Betty” 5 Rounds for Time 12 Push Press (135, 95) 20 Box Jump (24, 20)   ~post results to comments

Partner 100m Shuttle Run Relay: 1 burpee 50m Out, 1 burpee, 50m In  Rest 2 Minutes Repeat 4 Minute AMRAP   -Rest 5 Minutes-  ... Read More

20 Minutes to establish max complex of each: Snatch Pull + Hang Power Snatch Clean Pull + Hang Power Clean Front Squat 3-3-3-3-3 ~post results... Read More

1)  “Annie” 50-40-30-20-10 Double Unders Sit up   2)  12 Minutes EMOM Pick 2 bodyweight/gymnastics movements to alternate each minute   ~post results to comments.

9/11 Memorial WOD Today’s WOD will be in remembrance all those that perished on September 11, 2001.  The workout will not be easy nor should it. ... Read More

AMRAP in 15 Minutes 1 Clean 75%-85% of 1RM 3 Muscle Up    ~post results to comments.

CrossFit Games Open WOD 12.5 Complete as many reps as possible in 7 minutes following: 3 Thrusters (100, 65) 3 Chest to Bar Pull Ups... Read More

AMRAP 12 Minutes 10 Power Cleans (95, 65) 25 Lateral Bar Hops 10 Push Ups   Closeout 3×5 weighted pullup   ~post results to comments.

Special note to all those with competitions upcoming this fall and anyone that wishes to up their game.  Plan to attend competition class this Saturday... Read More