Strength / Skill
focus on stability at bottom
OHS work
5x3 increasing load
Snatch balance
5x3
empty or lite barbell to start then build
focus is to be FAST!
WOD
SNATCH/HSPU/T2B
10 RFT
3 snatch 115/85
4 strict hspu
5 t2b
Friday 9/10/2021
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- Daily Wods
- Friday 9/10/2021
WODS
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Strength / Skill Benchrd1 30-50% x 10 repsrd2 40-60% x...more
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Strength / Skill Build to heavy 3-rep overhead squat from...more
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Friday 3/24/2023
Skill Work Oly Snatch / Clean emom 5 emom 1...more -
Wednesday 3/22/2023
Skill Work DBL Bench Press 20-6-20-6 Barbell bent over row...more -
Monday 3/20/2023
Skill Work Squat choice of front/back/OH 4x3 build load 4x1...more -
Friday 3/17/2023
Skill Work Oly 3x3 ohs barbell (pvc) add lire weight...more -
Wednesday 3/15/2023
Skill Work DL - e90om 5-5-3-3-3 PARTNER WOD 2 person...more -
Tuesday 3/14/2023
Skill Work Oly Snatch / Clean emom 6 emom 1...more -
Monday 3/13/2023
Skill Work Squat choice of front/back/OH 15 - 5 -...more -
Saturday 3/11/23
PARTNER WOD teams of 3 90 Box Jumps 90 Ring...more -
Friday 3/10/23
Skill Work From Rig: Overhead Squat 3x3 From Station: 3sets...more -
Tuesday 3/7/2023
Strength / Skill OLY 5 min emom 1 pc floor...more -
Friday 3/3/2023
Skill Work SQUATS - Choice 5x3 Front/OH/Back WOD 6rds-top of...more -
Thursday 3/2/23
Skill Work 5 min emom lite and build to approx...more -
Wednesday 3/1/23
Skill Work 5 min emom 2 strict Press + 1...more -
Tuesday 2/28/2023
Skill Work OLY coach led snatch prep then, build to...more -
Monday 2/27/2023
Skill Work Back Squat 4x3 build load WOD 5 RFT...more -
Friday 2/24/2023
Skill Work Front Squat 15,3,3,3 Deadlift e90om 3-3-3-3 WOD 4...more -
Wednesday 2/22/2023
Skill Work Bench 4 x 3 build each set moderately...more -
Tuesday 2/21/2023
Skill Work OLY - Snatch 3 set of 3 position...more -
Monday 2/20/23
Skill Work Squat Complex ohs - 5x2 front squat 4x2...more -
Thursday 2/9/2022
Skill Work Squat Complex 15 front - light 2x5 front...more -
Monday 2/6/2023
Warmup 3x3 ohs 2x3 snatch balance 1 hg pull +...more -
Saturday 2/4/2023
PARTNER WOD 3 person teams 90 Box Jumps 30/24 90...more -
Friday 2/3/2023
Strength / Skill Squat Complex 2 rds: 15 back -...more -
Thursday 2/2/2023
Skill Work Power shrug + power snatch from 3 POS...more -
Wednesday 2/1/2023
Skill Work Bench - 2rds 20 light 5 heavy repeat...more -
Tuesday 1/31/2023
Strength Squat Complex 2 rds: 15 front - light 5...more -
Monday 1/30/23
Skill Work OLY: 25 min OHS (bar only) 2sets x...more -
Thursday 1/26/2023
Skill Work Squat Complex 2 rds: 15 front - light...more -
Wednesday 1/25/23
Strength / Skill Press Complex 15 Strict 2x5 strict 15...more -
Tuesday 1/24/2023
Warmup Coach Led - Burgener Warm up Skill Work Oly...more -
Monday 1/23/23
Skill Work Squat Complex 15 front - light 2x5 front...more -
Saturday 1/21/2023
PARTNER WOD 3 person teams split everything evenly 1500m row...more -
Friday 1/21/23
230120 Friday, January 20, 2023 Strength / Skill 20 minutes...more -
Thursday 1/19/2023
Skill Work Snatch ohs 5x5 barbell only snatch balance 3x5...more -
Tuesday 1/17/23
Strength / Skill Squat Complex front 5x2 back 5x2 WOD...more -
Monday 1/16/2023
Strength / Skill Clean + Jerk 20 minutes to work...more -
Saturday 1/14/2023
PARTNER WOD Teams of 4A - 3 wods 9min amrap...more -
Friday 1/13/23
Strength / Skill Squat complex 3x3 ohs 3x3 fs 3x3...more -
Monday 1/9/2023
Strength / Skill 20 minutes (includes barbell warm up) barbell...more -
Saturday 1/7/2022
PARTNER WOD 3 person partner 90 cal row 75 ball...more -
Friday 1/6/2022
Strength / Skill e90om Deadlift 8-5-3-3-1-1-1 50% and build WOD...more -
Tuesday 01/03/23
Strength / Skill Squat Complex Front 3x3 Back 3x3 OHS...more -
Wednesday 12/27/22
Strength / Skill back squat 10,5,3,1,1,1,3,5,10 PARTNER WOD 2 pp...more -
Tuesday 12/27/2022
Warm up barbell warm up in rack front rack stretch-alternating...more -
Monday 12/26/2022
Strength / Skill 10 Emom Odd - Deadlift Even -...more -
Saturday 12/24/2022
HOLIDAY 2 person teams 12 days of Christmas YGIG 1-1,...more -
Friday 12/23/2022
Strength / Skill Bench 10,5,3,1,1,1,3,5,10 WOD 20 Emom * 15-20...more -
Thursday 12/22/22
Strength / Skill Deadlift 10,5,3,1,1,1,3,5,10 WOD 4 rft 250/200m row...more -
Wednesday 12/21/2022
Strength / Skill Squat complex front squat 3x3 back squat...more -
Tuesday 12/20/2022
Warmup AMRAP 7 10/8 cal bike 15 air squats 20...more -
Friday 12/16/2022
Warmup 3 minutes on bike or rower Mobility Stretch 3...more -
Thursday 12/15/2022
Skill Work Press Complex 20 minutes on clock 1 Strict+1...more -
Tuesday 12/13/2022
Warmup On own Bike 2-3 min 10 leg swings 10...more -
Monday 12/12/2022
Warmup Bike 2 rounds of 10 leg swings 10 alt...more -
Tuesday 12/6/2022
Strength / Skill Back Squat 2 rds 6 at 70%...more -
Monday 12/5/2022
Skill Work 8 emom C&J build to wod weight wod...more -
Thursday 12/1/2022
Skill Work Snatch/OHS 12 minutes to warmup/Build to moderate to...more -
Thanksgiving WOD 11/24/2022
HOLIDAY Partner wod 3 person turkey teams 5rds 5 pull-up...more -
Monday 11/21/2022
Warmup Bike 2-3 minutes 2 rounds of: 10 alt lunge...more -
Saturday 11/19/2022
PARTNER WOD 2 person: 100 weighted tricep extension, 12/8 cal...more -
Thursday 11/17/2022
_________________ Warmup 2-3 min on bike Down and Back: high...more -
Tuesday 11/15/2022
Warmup bike or row 2 minutes 2 rounds of 10...more -
Monday 11/14/2022
Warmup 2-3 min on bike Down and Back: high knees/butt...more -
Friday 11/12/2022
Warm up empty barbell 5 pause at shin 5 pause...more -
Wednesday 11/9/2022
Strength Bench Press (DB or BB) 2rds 6 reps 70%...more -
Tuesday 11/8/2022
Warmup Run 400m then 2 rounds 10 RKBS 10 glute...more -
Friday 11/4/2022
Strength / Skill Back Squat w/ pause E90MOM 5-5-5-5 every...more -
Thursday 11/3/2022
Strength / Skill power snatch *heavy single *take 12 minutes...more -
Wednesday 11/2/2022
Strength / Skill Bench 3 sets 6 reps ahap 20...more -
Tuesday 11/1/2022
Strength / Skill 12 min on clock 2 power clean...more -
Monday 10/31/2022
Strength / Skill Deadlift - E2MOM 3 - 3 -...more -
Saturday 10/29/2022
WOD 1 - 4 person teams 8 min CARDIO A1...more -
Thursday 10/27/2022
Warmup row 500/400m pvc/barbell 3x3 ohs 3x3 sn balance hang...more -
Wednesday 10/26/22
Strength / Skill Strict Press 15 min to build to...more -
Tuesday 10/25/2022
Warmup AMRAP 7 5 cal bike 12 walking lunges 16...more -
Monday 10/24/22
Warmup bike or row 3 minutes 2 rounds of: 10...more -
Friday 10/21/22
Strength / Skill 1:Bench 10.5.3.1.1.1.3.5.10 2:Wod Prep: A]: 2rds (empy...more -
Monday 10/17/2022
Warmup bike or row 3 minutes 2 rounds of: 10...more -
Wednesday 10/12/22
Skill Work On Rig FS 5x1 Jerk 5x1 PARTNER WOD...more -
Tuesday 10/11/2022
Skill Work Back squat 10,5,3,1,1,1,3,5,10 WOD 5RFT 5 Toes-to-Bars 10...more -
Saturday 10/8/22
3 person teams 3 wods @ 9min each with 3...more -
Tuesday 10/4/2022
Skill Work Squat Complex Front Squat 3x5 Back Squat 5x3...more -
Friday 9/30/2022
Prep Work 10 min emom odd DL build even rig/hs...more -
Wednesday 9/28/2022
Strength / Skill DB bench press 3x12-15 Hammer Curls 2x12-15...more -
Tuesday 9/28/2022
Skill Work 2 Power Clean + 1 Jerk - (2...more -
Wednesday 9/21/22
Skill Work RIG Jerk (split or push) 7x1 build load...more -
Tuesday 9/20/22
Skill Work ohs 5x5 sn balance 3x3 power shrug/drive +...more -
Monday 9/19/2022
Strength / Skill Squat Complex Front Squat 3x5 Back Squat...more -
Saturday 9/17/2022
PARTNER WOD ygig - a1 work while a2 holds sand...more -
Thursday 9/15/22
Coach Led WOD PREPWOD WOD: 5 rds 5 DL 225/155...more -
Tuesday 9/13/22
Strength / Skill Back squat - 5x3 increase load to...more -
Saturday 9/10/2022
PARTNER WOD [3] 8 min amrap with 3min transition 8...more -
Friday 9/9/22
Skill Work 20 mins ohs 5x5 pvc/empty barbell Sn balance...more -
Thursday 9/8/22
Strength / Skill "Back Squat 12,9,6,3,drop weight by 50% and...more -
Wednesday 9/7/2022
2 person Partner YGIG ea movement 6 min amrap 6/4...more -
Saturday 9/3/2022
Partner WOD 2 person partner - split 100 cal row...more -
Friday 9/2/2022
Strength / Skill Front Squat 5x3 8 min emom odd...more -
Wednesday 8/31/22
Skill Work 3 rds 10 alt DB Bulgarian Split Squat...more -
Tuesday 8/30/22
Strength / Skill Back Squat 4x6 AHAP + ohs prep...more -
Monday 8/29/2022
Strength / Skill Bench Press 4x8 AHAP DB ROW 4x8...more -
Friday 8/26/2022
Skill Work DB Press 3set x 12-15 DB one arm...more -
Thursday 8/25/2022
Skill Work A: 3 sets of 10 alt Romanian split...more -
Wednesday 8/24/2022
Strength / Skill Seated Barbell Shoulder Press - 3 warm...more -
Monday 8/22/2022
Strength / Skill Front Squat Pause 4x3 60-80% Wod Prep:...more -
Tuesday 8/2/2022
Strength / Skill build to heavy 3 rep DL EMOM...more -
Monday 8/1/2022
Olympic Lifting build to a heavy 3-rep snatch WOD 15...more -
Friday 7/29/22
Skill Work DB Bench Press - 3x12-15 Bulgarian Split Squats...more -
Wednesday 7/27/22
Skill/Stamina Partner Tabata 3rds each 20/10 & stay in station...more -
Tuesday 7/26/22
Skill Work 3rds of: 10 Alt DB rows (5 each...more -
Friday 7/22/2022
Strength / Skill Rig Squats: 4 sets of: 1 front...more -
Strength / Skill "10 min emom odd deadlift even hspu...more
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Wednesday 7/20/2022
PARTNER WOD Chipper - split 2pp 100 btn weighted tri-...more -
Friday 6/24/2022
Strength / Skill Back Squat 5-3 1-1-1 OHS 5x1 WOD...more -
Tuesday 6/21/22
Strength / Skill EMOM - 8 1 Snatch Pull from...more -
Monday 6/20/2022
Strength / Skill From Rig: Front Squat 3x3 From Station:...more -
Friday 6/17/2022
Strength / Skill 16min 1 giant set of Power Cleans...more -
Monday 6/13/2022
Skill Work 20 minutes on clock 9 sets for load:...more -
Friday 6/10/2022
Strength / Skill 8 emom odd: Deadlift prep even: rig...more -
Thursday 6/10/2022
Strength / Skill 9 Sets For Load: Front Squat 10-5-3-1-1-1-3-5-10...more -
Wednesday 6/8/22
Skill Work "emom 8 odd: 1hpc + 1 pc +...more -
Tuesday 6/7/2022
Skill Work 8 emom 1 hang snatch + 1 snatch...more -
Monday 6/6/2022
Skill Work Press Complex strict - push / jerk WOD...more -
Friday 6/3/22
Skill Work 8 emom odd hang clean - build to...more -
Monday 5/30/2022 Memorial Day
Hero Wod MURPH 1 Mile Run 100 Pull Ups 200...more -
Monday 5/23/22
Strength / Skill Bench Press 10,5,3,1,1,1,3,5,10 WOD 6 min amrap...more -
Thursday 5/19/2022
Strength / Skill Empty Bar warm-up: 2 rds of 5...more -
Wednesday 5/18/2022
Olympic Lifting 15 minutes on clock: 5x1 of: ygig 1...more -
Tuesday 5/17/2022
Strength / Skill A Back Squat 3x12 AHAP B. Strict...more -
Friday 5/13/2022
Strength / Skill "5x3 Back Squat pause 5x1 OHS pause...more -
Tuesday 5/10/2022
Strength / Skill 12 min emom build to wod weight...more -
Monday 5/9/2022
Strength / Skill Press 3x3 strict press 5x1 push press...more -
Thursday 5/5/2022
Strength / Skill Back squats 4x3 Overhead Squats 4x2 WOD...more -
Wednesday 5/4/2022
Prep Work sally 2 min roxanne PARTNER WOD partner ladder...more -
Tuesday 5/3/22
Strength / Skill Sn Pull from floor - increase load...more -
Monday 5/2/2022
Strength / Skill Closer grip Bench (elbows in) 10.5.3.1.1.1.3.5.10 Wod...more -
Friday 4/29/2022
Strength / Skill EMOM - 8 1 Snatch Pull from...more -
Thursday 4/28/2022
Strength / Skill 10 min emom: ODD: 1 DL +...more -
Tuesday 4/26/2022
Strength / Skill Back Squat 10,5,3,1,1,1,3,5,10 WOD For Time: 50/42...more -
Wednesday 4/20/2022
PARTNER WOD 8 min sprint amraps 5 DL 225/155 5...more -
Tuesday 4/19/2022
Warmup Coach Led dynamic movements then, empty barbell work WOd...more -
Wednesday 4/13/2022
Strength / Skill 9 Sets For Load: Barbell Seated Press...more -
Monday 4/11/2022
Skill Work 8 emom odd: 1 Clean + 1 FS...more -
Friday 4/8/2022
Strength / Skill Clean build to 1rm WOD Part A:...more -
Thursday 4/7/2022
Strength / Skill Deadlift build to 1RM for today WOD...more -
Wednesday 4/6/2022
Warmup bike 2 min jump 2 min coach led mobility...more -
Tuesday 4/5/2022
Prep Work 8 emom odd Power Clean build to wod...more -
Thursday 3/31/2022
Skill Work Front Squat 3x3 increase load - moderately heavy...more -
Wednesday 3/30/2022
Strength / Skill "Hang Power Clean 3x3 70% Hang Squat...more -
Friday 3/25/22
Warmup 2-3 min jog or bike Coach Led - Dynamic...more -
Thursday 3/24/2022
Warmup On Own - Row 500/400 Coach Led - Dynamic...more -
Wednesday 3/23/2022
Warmup On Own - Row 500/400 Coach Led - Dynamic...more -
Tuesday 3/22/2022
Prep Work On Own - Row 500/400 Coach Led -...more -
Monday 3/21/2022
Strength / Skill bench press build to a 2 rep...more -
Friday 3/18/2022
Skill Work Deadlift - build to 2 rep max tap...more -
Wednesday 3/16/22
Skill/Stamina 3rds of each - 20/10 ski/bike/row PARTNER WOD 2...more -
Tuesday 3/15/2022
Strength / Skill A: hang power clean 4x3 - 50,...more -
Monday 3/14/2022
Warmup On Own: Easy row 500m Coach led: Mobility and...more -
Friday 3/12/2022
Skill Work Front Squat 3x3 Prep Work 8emom odd: power...more -
Thursday 3/10/2022
Warmup coach led- Mobility and Dynamic movements Barbell warmup Skill...more -
Tuesday 3/8/2022
Warmup COACH LED: Mobility and Dynamic movements Barbell warmup Skill/Prep...more -
Monday 3/7/2022
Strength / Skill Bench 10,5,3,1,1,1,3,5,10 WOD 20 min amrap 15...more -
Friday 3/4/2022
Strength / Skill emom 8 Power Clean + Hang Squat...more -
Thursday 3/3/2022
Strength / Skill EMOM for 8 rounds odd Power Snatch...more -
Monday 2/28/2022
Strength / Skill Bench 10x empty bar prep to approx...more -
Friday 2/25/2022
Warmup mobility row 4min (8rds of 20/10) Skill Work 8...more -
Thursday 2/24/2022
Skill/Stamina Deadlift warm break then, 8 min emom 1deadlift +...more -
Wednesday 2/23/2022
Strength / Skill 15 Minutes on the clock A: 3...more -
Tuesday 2/22/2022
Strength / Skill 10 min emom c&J WOD 12 min...more -
Saturday 2/19/2022
2 WODs - 14 min each / 3 min transition...more -
Friday 2/18/2022
Strength / Skill front squats 4x3 jerk 4x2 WOD 12...more -
2/17/2022 Thursday
Strength / Skill back squats 4x3 ohs 4x2 CrossFit Open...more -
Wednesday 2/16/2022
Skill/Stamina sally 2 min roxanne PARTNER WOD partner ladder -...more -
Tuesday 2/15/2022
Strength / Skill Sn Pull from floor - increase load...more -
Monday 2/14/2002
Strength / Skill Bench 10.5.3.1.1.1.3.5.10 Wod Prep: hang clean +...more -
Saturday 2/12/2022
Saturday Partner WOD WOD 1: 14 min amrap 100 cal...more -
Friday 2/11/2022
Strength / Skill Front Squat 10 empty barbell 8x40% 6x50%...more -
Thursday 2/11/2022
Strength / Skill Back Squat 10.5.3.1.1.1.3.5.10 Wod Prep Hero Wod...more -
Wednesday 2/9/2022
Strength / Skill 40/20 - 3rds each - good, better,...more -
Tuesday 2/8/2022
Strength / Skill 20 min on clock 5x clean pull...more -
Monday 2/7/2022
Warmup On Own: row 500/400 Coach Led mobility/dynamic movements then,...more -
Friday 2/4/2022
Skill Work strict press 10,5,3,1,1,1,3,5,10 WOD 5rds 3min each to...more -
Wednesday 2/2/2022
PARTNER WOD wod 1 9 min amrap ygig sprint (a1...more -
Tuesday 2/1/2022
Strength / Skill tabata 4rds of 20/10 in each station...more -
Friday 1/28/2022
Strength / Skill Back Squat 5-3 1-1-1 OHS 5x1 WOD...more -
Tuesday 1/25/21
Strength / Skill EMOM - 8 1 Clean Pull from...more -
Monday 1/24/2021
Strength / Skill EMOM - 8 1 Snatch Pull from...more -
Saturday 1/22/21
Saturday Partner WOD 3 - 12 min wods (2 person)...more -
Friday 1/22/2021
Strength / Skill Deadlift - build to 2 rep max...more -
Wednesday 1/19/2021
Strength / Skill emom 8 odd: 1hpc + 1 pc...more -
Tuesday 1/18/21
Strength / Skill 8 emom 1 hang snatch + 1...more -
Monday 1/17/2021
Strength / Skill 7 EMOM DBL Press min 1,3,5,7 =12-15...more -
Saturday 1/15/2021
2 person wod [3] 9 min amraps 3 min transitions...more -
Friday 1/14/2021
Strength / Skill emom - 5 2 DL + hshold...more -
Thursday 1/13/2021
Strength / Skill Squat Complex 1 front 3 back build...more -
Wednesday 11/12/2021
Strength / Skill Strict Press 10,5,3,1,1,1,3,5,10 60,70,80,90,90,90,80,70,60 PARTNER WOD 5...more -
Tuesday 1/11/2021
Warmup add to warm up - coach led hang snatch...more -
Monday 1/10/21
Strength / Skill 20 minutes on clock Power Cleans 9...more -
Thursday 1/6/2021
Strength / Skill 8 min emom odd: 1 hang power...more -
Weds 1/5/2021
Strength / Skill Split Jerk from RIG build to approx...more -
Tuesday 1/4/2022
Warmup on own - 500/400m row for all coach led...more -
Monday 1/3/2021
Strength / Skill 8 min emom 1-5 DL build each...more -
Wednesday 12/29/2021
Warmup Coach lead to incorporate lizard to bear crawls runners...more -
Monday 12/27/2021
Strength / Skill 6 min emom 1 hang pull +...more -
Thursday 12/23/2021
Strength / Skill A. RIG Back Squat 4sets x 3reps...more -
Wednesday 12/22/2021
Strength / Skill 8 min amrap 1 hang power clean...more -
Tuesday 12/21/2021
Strength / Skill OHS 3x3 pause (light) Snatch Balance 3x3...more -
Monday 12/19/2021
Strength / Skill A. RIG FRONT SQUAT 4x of 1...more -
Friday 12/16/2021
Strength / Skill Bench Dumbell Bench Press 3x12-15 Dumbell Flys...more -
Friday 12/10/2021
Strength / Skill in stanchion coach led 3x3 ohs 3...more -
Tuesday 12/7/2021
Skill/Stamina Death by Row 12 min cap emom +1 Row...more -
Monday 12/6/2021
Strength / Skill Back Squat 5x3 build each set 60-80%...more -
Saturday 12/4/2021
Hanukkah 8 days of hanukkah 1 thruster 2 front squat...more -
Friday 12/3/2021
Strength / Skill 9 emom odd min - 1 hang...more -
Thursday 12/2/2021
Strength / Skill skill work barbell or light weight 5x...more -
Wednesday 12/1/2021
Skill Work 15/15 tabatas hshold rig barbell s2oh jump PARTNER...more -
Tuesday 11/30/2021
Strength / Skill Strict Press 10,5,3,1,1,1,3,5,10 50,60,70,80,90,90+,80,70,60 WOD WCG ROW/PUSH/T2B...more -
Monday 11/29/2021
Warmup 3 Sets: :30 Jumping Jacks 10 Straight Leg Good...more -
Friday 11/26/2021
Strength / Skill DB Bench press 4 sets of 10-12...more -
Thanksgiving Day 11/25/2021
3 WODs all 8min amraps - 4 person teams Coach...more -
Tuesday 11/23/2021
Strength / Skill Build to a Heavy 3 rep Front...more -
Monday 11/23/2021
Strength / Skill press complex strict - build to 1...more -
Saturday 11/20/2021
2 person teams 8 min amrap A1 5 pull-up +...more -
Thursday 11/19/2021
Strength / Skill Front Squat 10-5-3-1-1-1-3-5-10 WOD 500/400 Calorie Row...more -
Wednesday 11/17/2021
Strength / Skill Bench 10,5,3,1,1,1,3,5,10 PARTNER WOD 5rds each A1...more -
Tuesday 11/16/2021
Warmup Coach-led PVC 10x pass through 3x ovs pause 3x...more -
Monday 11/15/2021
Prep Work 3rds tabata 20/20 1. jump 2. ab mat...more -
Saturday 11/13/2021
Buy-In 400m Run split (200e) then, Split evenly YGIG: 5...more -
Friday 11/12/2021
Strength / Skill Back Squat 5-3 1-1-1 OHS 5x1 WOD...more -
Thursday 11/11/2021
Strength / Skill 12 min on the clock: 3 sets...more -
Wednesday 11/10/2021
Strength / Skill tabata 20/20 3 rds each rd 1,4,7...more -
Tuesday 11/9/2021
Strength / Skill On a 12:00 Clock clean pull +...more -
Monday 11/18/2021
Strength / Skill On a 12:00 Clock For Load: From...more -
Saturday 11/6/2021
Saturday Partner WOD "14min amrap 100 cal row 50 push...more -
Friday 11/5/2021
Strength / Skill coach led : Clean to knees -...more -
Thursday 11/4/2021
Strength / Skill 8 emom 1 hang snatch + 1...more -
Wednesday 11/3/2021
Strength / Skill Bench Press keep 10 x 50% 8...more -
Tuesday 11/2/2021
Strength / Skill FROM RIG: Overhead Squat coach led pauses...more -
Monday 11/1/2021
Warmup 2min bike - 4rds 20/10 group led mobility stretch...more -
Saturday 10/30/2021
Saturday Partner WOD Happy Halloween WOD In the spirit of...more -
Friday 10/30/2021
EMOM 6 min emom build to wod weight 1 power...more -
Thursday 10/28/2021
Strength / Skill From RIG: Back Squat 2 rds of...more -
Wednesday 10/27/2021
Prep Work coach led empty barbell 10x muscle cleans 10x...more -
Tuesday 10/26/2021
Strength / Skill alternating Bench Press 10,5,3,1,1,1,3,5,10 Barbell Bicep curls...more -
Monday 10/25/2021
Strength / Skill Rack: Front Squat 20 air squats 10...more -
Saturday 10/24/2021
Saturday Partner WOD 3 person teams 3 wods @ 9min...more -
Friday 10/22/2021
Strength / Skill OHS 3x3 - 3 second pause at...more -
Thursday 10/21/2021
Strength / Skill OHS begin with OHS 5sets of 2...more -
Wednesday 10/20/2021
Prep Work 20/10 3 rds a1 ski a2 hshold switch...more -
Tuesday 10/19/2021
Strength / Skill A:.Front Squat 5sets x 2 reps (2-2-2-2-2)...more -
Monday 10/18/2021
Strength / Skill 15 min Shoulder Press - strict 10-5-3-1-1-1-3-5-10...more -
Saturday 10/16/2021
Saturday Partner WOD Filthy 100 - 2 person partner wod...more -
Friday 10/15/2021
Prep Work emom 9 min 1,4,7: 1 Power Clean +...more -
Thursday 10/14/2021
Strength / Skill Back Squat squat prep - 2 sets...more -
Wednesday 10/14/2021
Strength / Skill 15 min for wod prep PARTNER WOD...more -
Tuesday 10/12/2021
Strength / Skill On a 20:00 min Clock From RIG...more -
Monday 10/11/2022
Strength / Skill emom 50% of your intended wod weight...more -
Saturday 10/9/2021
Tribute WOD In honor of Breast Cancer Awareness month! 2...more -
Friday 10/8/2021
Strength / Skill 9 Sets For Load: Front Squat 10-5-3-1-1-1-3-5-10...more -
Thursday 10/7/2021
Strength / Skill On a 25:00 min Clock From RIG...more -
Wednesday 10/6/2021
Strength / Skill 9 Sets For Load: Bench Press 10-5-3-1-1-1-3-5-10...more -
Tuesday 10/5/2021
Strength / Skill 20 minutes on the clock Back Squat...more -
Monday 10/4/2021
Strength / Skill Coach Led - Progression // Focus Clean...more -
Saturday 10/2/2021
PARTNER WOD 2 person teams YGIG for each movement Split...more -
Friday 10/1/2021
Strength / Skill Hang Clean & Jerk 15 min on...more -
Thursday 9/31/2021
Strength / Skill 3x10 Bulgarian Split Squat (L++R=2) Back Squat...more -
Wednesday 9/29/2021
Strength / Skill 9 Sets For Load: Bench Press 10-5-3-1-1-1-3-5-10...more -
Tuesday 9/28/2021
Strength / Skill 9 Sets For Load: Front Squat 10-5-3-1-1-1-3-5-10...more -
Monday 9/27/2021
Strength / Skill On a 20:00 min Clock From RIG...more -
Saturday 9/25/2021
Saturday 2 pp Partner WOD Buy-In 400m Run then, Split...more -
Friday 9/24/2021
Strength / Skill 9 Sets For Load: on the clock...more -
Thursday 9/23/2021
Skill Work On a 12:00 Clock clean pull + hang...more -
Wednesday 9/22/2021
Prep Work tabata 20/20 3 rds each rd 1,4,7 a1:...more -
Tuesday 9/21/2021
Strength / Skill 12 min on the clock: Jerk from...more -
Monday 9/20/21
Strength / Skill On a 12:00 Clock For Load: start...more -
Saturday 9/18/2021
Saturday Partner WOD 2 person Partner wod YGIG chaser 9...more -
Friday 9/17/2021
Strength / Skill Squats - 3x3 front 3x3 back moderately...more -
Thursday 9/16/2021
Strength / Skill 12 min on the clock clean and...more -
Wednesday 9/15/2021
Prep Work tabata - 20/20 3rds A1 rig work -...more -
Tuesday 9/14/2021
Prep Work Tabata - 20/20 rd1: hand stand hold rd2:...more -
Monday 9/13/2021
Strength / Skill SN grip halting deadlift + finish ohs...more -
Saturday 9/11/2021
911 Tribute WOD Some facts to think about and hopefully...more -
Friday 9/10/2021
Strength / Skill focus on stability at bottom OHS work...more -
Thursday 9/9/2021
Strength / Skill Front Squat % based on 1rm less...more -
Wednesday 9/8/2021
Strength / Skill clean grip - Bench Press % based...more -
Tuesday 9/7/2021
Prep Work 3rds tabata 20/20 1. jump 2. ab mat...more -
Friday 9/3/2021
Strength / Skill Press Complex - strict 12x50% 1min 10x60%...more -
Thursday 9/2/2021
Strength / Skill Bench the plan is to build slowly...more -
Wednesday 9/1/2021
Prep Work 9min EMOM rd 1,4,7 hang snatch + ohs...more -
Tuesday 8/31/2021
Prep Work 6 min emom - 10 second transition min...more -
Monday 8/30/2021
Strength / Skill 15 Minutes on the clock 1 hang...more -
Thursday 8/26/2021
Strength / Skill 5x3 Back Squat- build load to moderate...more -
Friday 8/27/2021
Strength / Skill Front Squats 5x3 build Push Press 5x3...more -
Wednesday 10/23/2021
Wod Prep Partner Tabata 20 sec On / 20 sec...more -
Tuesday 8/24/2021
Skill Work 8 Min emom 1 halting DL pause then...more -
Monday 8/23/2021
Strength / Skill Bench 4x10 @ 70% WOD AMRAP16 5...more -
Friday 8/19/2021
Prep Work emom 9 15sec transition min 1: 1 Power...more -
Thursday 8/19/2021
Skill/Stamina Death by ERG choice of Ski, Row or Bike...more -
Wednesday 8/18/2021
Prep Work 9min amrap min 1 3 DL+ 10sec HSHold...more -
Tuesday 8/17/2021
Strength / Skill OHS 5sets of 2 (including warm up)...more -
Monday 8/16/2021
Strength / Skill A:.Front Squat 5sets x 2 reps (2-2-2-2-2)...more -
Saturday 8/14/2021
Saturday Partner WOD 3 ten minute wods - 3 person...more -
Friday 8/13/2021
Strength / Skill 15 min to establish 1 RM SQAUT...more -
Thursday 8/12/2021
Strength / Skill 15 min to establish 1 RM SQAUT...more -
Wednesday 8/11/2021
Skill/Stamina Partner Tabata 3rds each 20/10 & stay in station...more -
Tuesday 8/10/2021
Strength / Skill 15 min to establish 1 RM SQAUT...more -
Monday 8/9/2021
Strength / Skill 15 min to establish 1 RM SQAUT...more -
Saturday 8/7/2021
Partner WOD For Time 2 person teams split evenly 60...more -
Friday 8/6/2021
Strength / Skill Squat Plan - WEEK 4 of 4:...more -
Wednesday 8/4/2021
Strength / Skill Strict Shoulder Press 12 x 50% no...more -
Tuesday 8/3/2021
Strength / Skill Squat Plan - WEEK 4 of 4:...more -
Monday 8/2/2021
Strength / Skill Squat Plan - WEEK 4 of 4:...more -
Saturday 7/31/2021
PARTNER WOD 2 person teams Split everything evenly YGIG (incl...more -
Friday 7/30/2021
Strength / Skill Squat Plan - WEEK 3 of 4:...more -
Thursday 7/29/2021
Strength / Skill A: Squat Plan - WEEK 3 of...more -
Wednesday 7/28/2021
Strength / Skill Bench Press 12 x 50% no more...more -
Tuesday 7/27/2021
Strength / Skill Squat Plan - WEEK 3 of 4:...more -
Monday 7/26/2021
Strength / Skill A: Squat Plan - WEEK 3 of...more -
Friday 7/23/2021
Strength / Skill WEEK 2 of 4: SQUAT Your choice...more -
Thursday 7/22/2021
Strength / Skill WEEK 2 of 4: SQUAT Your choice...more -
Wednesday 7/21/2021
Skill/Progression YGIG Choice Erg / Hshold A1 erg for 30...more -
Tuesday 7/20/2021
Strength / Skill WEEK 2 of 4: SQUAT Your choice...more -
Monday 7/19/2021
Strength / Skill Squat Plan - WEEK 2 of 4:...more -
Saturday July 17, 2021
PARTNER WOD 2 person teams - Ladder down - Alt...more -
Friday 7/16/2021
Strength / Skill SQUAT Your choice Front or Back or...more -
Thursday 7/15/2021
Strength / Skill SQUAT Your choice Front or Back or...more -
Wednesday 7/14/2021
Skill/Stamina 3 rds Jump / Cardio RD1:Tabata 30/ 30 (a1/a2)...more -
Tuesday 7/13/2021
Strength / Skill SQUAT Your choice Front or Back or...more -
Monday 7/12/2021
Skill Work SQUAT Your choice Front or Back or OHS...more -
Friday 7/9/2021
Skill Work Back Squat 5x3 - build load 5 sets...more -
Thursday 7/8/2021
Strength / Skill 8 Min emom 1 + DL +...more -
Wednesday 7/7/2021
Skill Work 5 rds tabata 30/30 DUs PARTNER WOD 3...more -
Tuesday 7/6/2021
Warmup If your early: Optional on own (prior to group...more -
Friday 7/2/2021
Warmup If your early: Optional on own (prior to group...more -
Thursday 7/1/2021
Warmup If your early: Optional on own (prior to group...more -
Wednesday 6/30/2021
Warmup If your early: Optional on own (prior to group...more -
Tuesday 6/30/2021
Warmup If your early: Optional on own (prior to group...more -
Monday 6/28/2021
Strength / Skill Snatch 8min emom increase load WOD 10...more -
Friday 6/25/2021
Warmup Back Squat establish your 1rm for today. 5x1 at...more -
Thursday 6/24/2021
Strength / Skill Bench Press establish your 1rm for today....more -
Wednesday 6/23/2021
Warmup Jog 200 meters Bike 10 cal runner stretch -...more -
Tuesday 6/22/2021
Warmup Bike 2 min runner stretch - quad stretch -...more -
Monday 6/21/2021
Warmup walk/jog 200 meters runner stretch - quad stretch -...more -
Saturday 6/19/2021
PARTNER WOD 2 person teams: wod 1: 4 rds 200m...more -
Friday 6/18/2021
SKILL: RIG: Back squat 3x1 pause (2 second) 5x1 increase...more -
Thursday 6/17/2021
Strength / Skill RIG: Front squat 3x1 pause (2 second)...more -
wednesday 6/16/2021
Skill/Stamina ygig a1: ski erg while a2: hand stand holds...more -
Wednesday 6/15/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Monday 6/14/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Friday 6/11/2021
Warmup 10 min: Bike 2 min runner stretch - quad...more -
Thursday 6/10/2021
Strength / Skill Snatch 3x3 C&J 3x2 WOD 10 rounds...more -
Wednesday 6/9/2021
PARTNER WOD 5rds each A1 10 OH weighted tricep extensions...more -
Tuesday 6/8/2021
Strength / Skill emom 8 min 3 DL + HSHold...more -
Monday 6/7/2021
Strength / Skill A. RIG FRONT SQUAT 4x of 1...more -
Saturday 6/5/2021
Partner WOD - teams of 2 Start with: 400m DBL...more -
Friday 6/4/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Thursday 6/3/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Wednesday 6/2/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Tuesday 6/1/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Friday 5/28/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Thursday 5/27/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Wednesday 5/26/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Tuesday 5/25/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Monday 5/24/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Friday 5/21/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Thursday 5/20/2021
Warmup "Bike 2 min then walk/jog 200 meters runner stretch...more -
Wednesday 5/19/2021
Warmup "walk/jog/run 200 meters runner stretch - quad stretch -...more -
Tuesday 5/18/2021
Warmup walk/jog/run 200 meters runner stretch - quad stretch -...more -
Monday 5/17/2021
Warmup Bike 2 min then walk/jog 200 meters runner stretch...more -
Friday 5/14/2021
Warmup bike 10 cal then walk/jog/run 200 meters runner stretch...more -
Thursday 5/13/2021
Strength / Skill RIG: Back Squat Pause 3x3 (build from...more -
Wednesday 5/12/2021
Warmup walk/jog/run 200 meters runner stretch - quad stretch -...more -
Tuesday 5/11/21
Warmup Fartlek walk/jog/run 400 meters runner stretch - quad stretch...more -
Monday 5/10/2021
Warmup Fartlek walk/jog/run 400 meters runner stretch - quad stretch...more -
Saturday 5/8/2021
Saturday Partner WOD 2 person teams Holleyman and Karen with...more -
Friday 5/7/2021
Warmup Fartlek walk/jog/run 400 meters runner stretch - quad stretch...more -
Thursday 5/6/2021
Warmup Fartlek walk/jog/run 400 meters runner stretch - quad stretch...more -
Wednesday 5/5/2021
Warmup Fartlek walk/jog/run 400 meters runner stretch - quad stretch...more -
Tuesday 5/4/2021
Warmup Fartlek walk/jog/run 400 meters runner stretch - quad stretch...more -
Monday 5/2/2021
Warmup Jog 200 meters runner stretch - quad stretch -...more -
Saturday 5/1/2021
PARTNER WOD 3 person teams A: Air Squats 1,1,1,-2,2,2,-3,3,3,-4,4,4, until...more -
Warmup Jog 200 meters runner stretch - quad stretch -...more
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Thursday 4/29/2021
Warmup Jog 200 meters runner stretch - quad stretch -...more -
Tuesday 4/27/2021
Warmup Jog 200 meters runner stretch - quad stretch -...more -
Monday 4/26/2021
Warmup Jog 200 meters runner stretch - quad stretch -...more -
Saturday 4/24/2021
Saturday Partner WOD Teams of 3 300 m run -...more -
Thursday 4/22/2021
Warmup Aerobic Run 200 meters (approx heart-rate 55%-65% - ie:...more -
Wednesday 4/21/2021
Warmup Aerobic Run 200 meters (approx heart-rate 55%-65% - ie:...more -
Tuesday 4/20/2021
Warmup Aerobic Run 200 meters (approx heart-rate 55%-65% - ie:...more -
Monday 4/19/2021
Warmup Aerobic Run 200 meters (approx heart-rate 55%-65% - ie:...more -
Saturday 4/17/2021
Saturday 2 pp Partner WOD Start with - 400m Run...more -
Friday 4/16/2021
Warmup Aerobic Run 200 meters (approx heart-rate 55%-65% - ie:...more -
Thursday 4/15/2021
Warmup 5-7MIn Aerobic Run 200 meters (approx heart-rate 55%-65% -...more -
Wednesday 4/14/2021
Warmup Aerobic Run 200 meters (approx heart-rate 55%-65% - ie:...more -
Tuesday 4/13/2021
Warmup Aerobic Run 200 meters (approx heart-rate 55%-65% - ie:...more -
Monday 4/12/2021
Warmup Aerobic Run 200 meters (approx heart-rate 55%-65% - ie:...more -
Friday 4/9/2021
Warmup Aerobic Run 400 meters (approx heart-rate 55%-65% - ie:...more -
Thursday 4/8/2021
Warmup Aerobic Run 400 meters (approx heart-rate 55%-65% - ie:...more -
Wednesday 4/7/2021
Warmup Aerobic Run 400 meters (approx heart-rate 55%-65% - ie:...more -
Tuesday 4/6/2021
Warmup Aerobic Run 400 meters (approx heart-rate 55%-65% - ie:...more -
Monday 4/5/2021
Warmup Aerobic Jog 400 meters (approx heart-rate 55%-65% - ie:...more -
Friday 4/2/2021
Strength / Skill Clean & Jerk 3-3-3 WOD 3 rounds...more -
Thursday 4/1/2021
Strength / Skill E2MOM for 7 rounds Power Snatch +...more -
Wednesday 3/31/21
Strength / Skill 4rd tabata 30/30 max cal erg max...more -
Tuesday 3/30/31
Strength / Skill Push Press 10x empty bar press 2...more -
Monday 3/29/2021
Strength / Skill Bench 10x empty bar prep to approx...more -
Friday 3/27/2021
PRACTICE 15 min on the clock practice T2B/CTB/MU WOD 3...more -
Thursday 3/25/2021
Strength / Skill Bench the plan is to build slowly...more -
Tuesday 3/23/2021
Strength / Skill 6 min emom 3 DL+ HSHOLD start...more -
Monday 3/22/2021
Strength / Skill 15 Minutes on the clock 1 hang...more -
Friday 3/19/2021
Strength / Skill 15 min of work HP SN +...more -
Thursday 3/18/2021
Strength / Skill 1 dl + 1 pull + 1...more -
Tuesday 3/17/2021
Strength / Skill Finish CrossFit Total PARTNER WOD 2 person...more -
Tuesday 3/16/2021
Strength / Skill Bench Press 5x50, 4x60, 3x70, 2x80, 1x90+3x...more -
Monday 3/14/2021
Warmup General Warm-Up 5 minutes of singles or double/ under...more -
Thursday 3/11/2021
Strength / Skill A: Snatch Pull from hang + Snatch...more -
Wednesday 3/10/2021
Strength / Skill Prep for wod PARTNER WOD 2 person...more -
Tuesday 3/9/2021
Strength / Skill A: Back Squat 5x2 AHAP 3 sec...more -
Monday 3/8/2021
Strength / Skill A: Bench Press 5x2 AHAP 3 sec...more -
Saturday 3/6/2021
Saturday Partner WOD 2 person partner split all movements except...more -
Friday 3/5/2021
Strength / Skill A: Front Squat 5X4 AHAP The goal...more -
Thursday 3/3/2021
Strength / Skill A: Deadlift 5x4 AHAP do not drop...more -
Wednesday 3/2/2021
Strength / Skill A: Barbell Row 5x4 AHAP B: Bar...more -
Tuesday 3/2/2021
Strength / Skill A: Back Squat 5x4 AHAP The goal...more -
Monday 3/1/21
Strength / Skill A: Bench Press 5x4 AHAP The goal...more -
Saturday 2/27/2021
Saturday Partner WOD 2 person teams - split evenly 3...more -
Friday 2/26/2021
Strength / Skill A: Front Squat 4x6 AHAP The goal...more -
Thursday 2/25/2021
SKILL/STRENTGH: A: Deadlift 5x6 AHAP do not drop weight The...more -
Wednesday 2/24/2021
Strength / Skill A: Barbell Row 5x6 AHAP B: Bar...more -
Tuesday 2/23/2021
Strength / Skill A: Back Squat 4x6 AHAP The goal...more -
Monday 2/23/2021
Strength / Skill A: Bench Press 5x6 AHAP The goal...more -
Saturday 2/20/2021
Saturday Partner WOD 20 min amrap YGIG buy in 100...more -
Thursday 2/18/2021
Strength / Skill DeadLift - 1RM WOD 14min amrap 400m...more -
Wednesday 2/18/2021
Strength / Skill Strict Press - 1RM PARTNER WOD 2...more -
Tuesday 2/16/2021
Strength / Skill Back Squat - 1 RM WOD 20...more -
Monday 2/15/2021
Strength / Skill Bench - 1 RM WOD 6RFT 6...more -
Saturday 2/13/2021
Saturday Partner WOD 2 person teams: split evenly 100 ring...more -
Friday 2/12/2021
Strength / Skill Front Squat 4x6 AHAP DB Press 4x6...more -
Thursday 2/11/2021
Strength / Skill Deadlift 4x6 AHAP do not drop weight!...more -
Wednesday 2/10/2021
Strength / Skill Barbell Row 4x6 AHAP Bar Dips 4x6...more -
Tuesday 2/9/2021
Strength / Skill Back Squat 4x6 AHAP Strict Press 4x6...more -
Monday 2/8/2021
Strength / Skill Bench Press 4x6 AHAP DB ROW 4x6...more -
Saturday 2/6/2021
Saturday Partner WOD [3] 10 min WODS - 3ppl teams...more -
Friday 2/5/2021
Strength / Skill Front Squat 4x12 AHAP DB Press 4x12...more -
Thursday 2/4/21
Strength / Skill Deadlift 4x12 AHAP do not drop weight!...more -
Wednesday 2/2/2021
Strength / Skill Barbell Row 4x12 AHAP Bar Dips 4x12...more -
Tuesday 2/2/2021
Strength / Skill A Back Squat 4x12 AHAP B. Strict...more -
Monday 2/1/2021
Strength / Skill Bench Press 4x12 AHAP DB ROW 4x12...more -
1/29/2021
Strength / Skill Front Squat 4x10 AHAP DB Press 4x810...more -
Thursday 1/28/2021
Strength / Skill Deadlift 4x10 AHAP do not drop weight!...more -
Wednesday 1/27/2021
Strength / Skill Barbell Row 4x10 AHAP Bar Dips 4x10...more -
Tuesday 1/26/21
Strength / Skill A. Back Squat 4x10 AHAP B. Strict...more -
Monday 1/25/2021
Strength / Skill Bench Press 4x10 AHAP DB ROW 4x10...more -
Saturday 1/23/2021
Saturday Partner WOD 2 person partner 100 cal row 80...more -
Friday 1/22/2021
Strength / Skill Front Squat 4x8 AHAP DB Press 4x8...more -
Thursday 1/21/2021
Strength / Skill Deadlift 4x8 AHAP do not drop weight!...more -
Wednesday 1/20/2021
Strength / Skill Barbell Row 4x8 AHAP Bar Dips 4x8...more -
Tuesday 1/19/2021
Strength / Skill Back Squat 4x8 AHAP Strict Press 4x8...more -
Monday 1/18/2021
Strength / Skill Bench Press 4x8 AHAP DB ROW 4x8...more -
Friday 1/15/2001
Strength / Skill Front Squat establish 1 rm WOD 21-15-9...more -
Thursday 1/14/2021
Strength / Skill Bench establish 1 rm after you warm...more -
Wednesday 1/13/2020
Strength / Skill Back Squat: build to 1 rm max...more -
Monday 1/11/2021
Strength / Skill SN pulls 3x5 100% PSn 3x5 50%,...more -
Saturday 1/9/2021
Saturday Partner WOD Team of 3 3 wods - 9...more -
Friday 1/8/2021
Prep Work 4rds each TABATAS 20/10 max pull ups (these...more -
Wednesday 1/6/2021
Prep Work Partner Tabata 3rds each 20/10 & stay in...more -
Tuesday 1/5/2021
Strength / Skill 3 sets of 10 DB rows then,...more -
Monday 1/4/2021
Strength / Skill 2sets of 10 Bulgarian split squats then,...more -
Saturday 1/2/2021
Saturday Partner WOD 2 person teams Split 5 Rds 24...more -
Friday 1/1/2021
Skill/Stamina 2 person Partner tabata 20/10: 4rds each (YGIG -...more -
Thursday 12/31/2020
Strength / Skill Bench Press - 15 min on clock...more -
Wednesday 12/30/2020
Skill Work Front Squat 3 rds of 5 reps after...more -
Tuesday 12/29/2020
Skill Work 6 rds every 75seconds 3 DL+ HSHOLD start...more -
Monday 12/28/2020
Skill Work 8min emom min 1-4: 1 power clean =...more -
Saturday 12/26/2020
Saturday Partner WOD 2 person teams: 100 ring rows 12/10...more -
Thursday 12/24/20
PARTNER WOD 2 person Teams WcG - 12/25/20 12 movements...more -
Wednesday 12/23/2020
Skill/Stamina Partner tabata 20/10 - 4rds each (YGIG - stay...more -
Tuesday 12/22/2020
Strength / Skill Back Squat build to 70% then 3x3...more -
Monday 12/21/2020
Skill Work 15 min on clock to clean and jerk...more -
Saturday 12/19/2020
12 Days of Christmas Like the song! complete each exercise...more -
Friday 12/18/2020
Strength / Skill 15 min - Deadlift build to moderate...more -
Thursday 12/17/2020
Skill Work Every 90 seconds for 6 sets a. jump...more -
Wednesday 12/16/2020
Skill/Stamina 4rd tabata 20/10 (stay in each station for all...more -
Tuesday 12/15/2020
Skill Work a: Back Squat 3sets x 3reps 65/70/75 b:...more -
Monday 12/14/2020
Skill Work 6rds e75om 1. hand stand hold/etc 2. clean...more -
Friday 12/11/2020
Strength / Skill Bench Dumbell Bench Press 5set x 10...more -
Thursday 12/10/2020
Skill/Prep Work tabata 20/10 - 4rds hang/kip/pu plank/pu squat hold/squat...more -
Wednesday 12/9/2020
Skill/Stamina 4rd tabata 30/30 max cal erg max cal row...more -
Tuesday 12/8/2020
Skill Work Bulgarian split squats 3x10 each leg (weight optional)...more -
Monday 12/7/2020
Skill Work 2 sn deadlift + 1 hang snatch put...more -
Saturday 12/5/2020
Saturday Partner WOD 3 person teams 2 wods - 18...more -
Friday 12/4/2020
Skill/Progression Squat Complex FS 3x3 BS 3x2 WOD Top of...more -
Thursday 12/3/2020
Strength / Skill Clean Build to approx 70% and then...more -
Wednesday 12/2/2020
Strength / Skill press complex 1 strict + 1 push...more -
Tuesday 12/1/2020
Skill/Stamina 4rd tabata 30/30 max cal erg max cal row...more -
Monday 11/30/2020
Strength / Skill Snatch Build to approx 70% and then...more -
Saturday 11/28/2020
Saturday Partner WOD 2 person partner Chipper - 4 sections...more -
Friday 11/27/2020
Strength / Skill Bench Chest warm up 5x10 at 50-60%...more -
Wednesday 11/25/2020
Skill Work 15min on clock 1 Clean AND 1 Jerk...more -
Tuesday 11/24/2020
Skill Work Back Squat 4x2 (60%, 65, 70%, 75%) Sn...more -
Monday 11/23/2020
Strength / Skill 15min on clock 1 Power Clean +...more -
Friday 11/20/2020
Skill/Stamina 4rd tabata 30/30 max cal erg max cal row...more -
Thursday 11/19/2020
Strength / Skill 15 min on clock 1 Clean and...more -
Tuesday 11/17/2020
Skill Work Snatch coach led snatch work then on own...more -
Monday 11/16/2020
Strength / Skill Elbows in Bench Chest warm up to...more -
Saturday 11/14/2020
PARTNER WOD 100 cal ski 50 push press 115/75 40...more -
Thursday 11/13/20
Strength / Skill Bench Press build to moderate 1 rep...more -
Wednesday 11/12/20
Strength / Skill Front Squat build to a moderate 1...more -
Tuesday 11/10/2020
Skill Work 2 Power Clean + 1 Power Jerk (Complex...more -
Monday 11/9/2020
Skill Work 20 min of work hang snatch +ohs reset...more -
Saturday 11/7/2020
Saturday Partner WOD 2pp - Split ygig in 400m Run...more -
Friday 11/6/2020
Skill/Stamina 4rd tabata 30/30 max cal erg max cal row...more -
Thursday 11/5/2020
Skill Work 8min EMOM 1 hang clean + squat clean...more -
Wednesday 11/4/2020
Strength / Skill Front Squat build to 1 rep then...more -
Tuesday 11/3/2020
Strength / Skill Bench 50x10 2x 60x5, 70x3 80x2 90x1...more -
Monday 11/2/2020
Strength / Skill 15 Min Deadlift build to 1 rep...more -
Friday 10/30/2020
Strength / Skill Front Squat 5x3 Push or Jerks 5x1...more -
Thursday 10/29/2020
Strength / Skill Snatch 8 min emom 1-2 lifts per...more -
Wednesday 10/28/2020
Strength / Skill Bench build to 1 rep max then,...more -
Monday 10/26/2020
Strength / Skill 8 min EMOM 1 Clean + 1...more -
Saturday 10/24/2020
PARTNER WOD 2pp partner - split everything 3rds or 36min...more -
Friday 10/23/2020
Strength / Skill SQUAT - back or front build to...more -
Thursday 10/22/2020
Strength / Skill SQUAT - back or front (do one...more -
Wednesday 10/21/2020
Skill Work 8 min EMOM 1 Power Snatch + 1...more -
Monday 10/19/2020
Strength / Skill 8 Min EMOM 1 Power Clean +...more -
Friday 10/16/2020
Strength / Skill 3rds: 15min cap lite weight add weight...more -
10/15/2020
Strength / Skill SQUATS Build to heavy 1 rep x...more -
Wednesday 10/15/2020
Strength / Skill Deadlift 15 minutes to establish 1 rm...more -
Tuesday 10/13/2020
Strength / Skill With empty bar from the hang -...more -
Monday 10/12/2020
Strength / Skill SQUATS Front Squat 3x5 Back Squat 3x5...more -
Saturday 10/10/2020
PARTNER WOD 2 pp partner 2 wods 15min amrap with...more -
Friday 10/9/2020
Skill Back Squat 10,6,6,4,2,1x3 then, 5x1 OH Squat WOD 4min...more -
Thursday 10/8/2020
Strength / Skill Snatch 15 min building to a heavy...more -
Wednesday 10/7/2020
Strength / Skill Press Complex (Rig) 3x3 strict press 3x2...more -
Tuesday 10/6/2020
Strength / Skill Bench Press 20 empty bar 10x50, 8x60,...more -
Monday 10/5/2020
Strength / Skill 6 min emom 1 power clean +...more -
Monday 6/29/2020
Home Wod 50 DU 21 hang clean 200m run 21...more -
Friday 6/26/2020
Home Wod 50 weighted situps 40 kb swing 30 s2oh...more -
Thursday 6/25/2020
Home Wod Ladder 10-1 box jump push up wall ball...more -
Wednesday 6/24/2020
Home Wod 3 rds 400m run (out 1 min then...more -
Tuesday 6/23/2020
Home Wod 15 min amrap 30 DU (50s) 20 russian...more -
Wednesday 6/17/2020
Home Wod 5rds 12 DL 9 Hang Clean 6 Push...more -
Tuesday 6/16/2020
Home Wod 5RDS Run 200m, 10 squats 10 push-ups if...more -
Monday 6/15/2020
5RFT 5 hSpu or 10 hRpu 10 box jumps or...more -
Friday 6/12/20
BUY-IN 4 min run (2min out and back) clock then...more -
Thursday 6/11/2020
Home Wod Buy-in: Jump 100 DU / 200 Singles Ladder...more -
Tuesday 6/9/2020
Home Wod 5RFT Run 200m 10 air squats 10 push-ups...more -
Friday 6/5/2020
Home Wod repeat... 5 RFT 10 russian kb swing 10...more -
Thursday 6/4/2020
Home Wod 21-15-9 Thrusters Burpee bar jump run 400,300,200 Cash...more -
Wednesday 6/3/2020
Home Wod 7 min amrap 7 KB american swing 7...more -
Tuesday 6/2/2020
Home Wod 21-15-9 Deadlift lateral burpee bar jump overs run...more -
Saturday 5/30/2020
Saturday Partner WOD 3 person team plank 300 second burpees...more -
Friday 5/29/2020
Home Wod Plank 270 Seconds Burpees 29 Air Squat 29...more -
Wednesday 5/27/2020
HOME WOD Plank 240 seconds Burpees 27 Air Squat 27...more -
Sunday 5/24/2020
Challenge 210 second Plank 24 Burpees 24 Air Squats...more -
Friday 5/22/2020
Home Wod 180 Second Plank 22 Burpees 22 Air Squat...more -
Thursday 5/21/2020
Home Wod 150 Second Plank 21 Burpees 21 Air Squats...more -
Wednesday May 20 2020
Challenge DAY 20 150 second Plank 20 Burpees 20 Air...more -
Tuesday 5/19/2020
Home Wod Rest day for Plank 19 Burpees 19 Air...more -
Monday 5/18/2020
Home Wod 150 Second Plank 18 Burpees 18 Air Squats...more -
Sunday 5/17/2020
Home Wod DAY 17 Challenge 120 second Plank 17 Burpees...more -
Saturday 5/16/2020
LIVE ZOOM Partner WOD BUY IN - DAY 16 CHALLENGE...more -
Friday 5/15/2020
Home Wod Buy in 90 Plank + 15 Burpees +...more -
Thursday 5/14/2020
Home Wod 10 rounds Handstand 30 seconds, to squat hold...more -
Wednesday 5/13/2020
PARTNER WOD Partner Zoom WOD Buy in - DAY13 Challenge...more -
Tuesday 5/12/2020
Home Wod 400m run 3rds of: 10 hang snatch 10...more -
Monday 5/11/2020
Home Wod 4rds 200m Run [ or 30 seconds out...more -
Friday 5/8/2020
Home Wod 10 rounds - couplet 10 s2oh 15 weighted...more -
Thursday 5/7/2020
Home Wod 5 rounds 200m run 30 second hand stand...more -
Wednesday 5/6/2020
PARTNER WOD 5 rds you go 5, I go 5......more -
Tuesday 5/5/2020
Home Wod 100 DUs 75 Weighted sit ups 50 Pushups...more -
Monday 5/4/2020
Home Wod 10 Deadlift 20 alt weighted lunges 30 DU...more -
Saturday 5/2/2020
PARTNER WOD ZOOM class 8:00am 2 person Partner WOD 4...more -
Friday 5/1/2020
Home Wod 50,40,30,20,10 DUS Russian KB Swing Challenge DAY 1...more -
Thursday 4/30/2020
Home Wod "The Chief" Max rounds in 3 minutes of:...more -
Wednesday 4/29/2020
Home Wod 14 min 1 Burpee full extension no jump...more -
Tuesday 4/28/2020
Home Wod Run 400m (or 2min out 2min back) 12...more -
Monday 4/27/2020
Home Wod 10RFT 10 push Ups 10 Sit ups 10...more -
Saturday 4/25/2020
Saturday Partner WOD 8:00am LIVE ZOOM Dirty 30 (split) -Weighted...more -
4/24/2020
Birthday WOD Happy 45th Cara 45 hSpu 45 Weighted sit...more -
Thursday 4/23/2020
Home Wod 12 min AMRAP 7 Snatch 75/55 25 DUs...more -
Wednesday 4/22/2020
Benchmark MARGUERITA 50 Rounds for Time 1 Burpee 1 Push-Up...more -
Tuesday 4/21/2020
Home Wod 5 RFT 10 russian kb swing 10 box...more -
Monday 4/20/2020
CrossFit Fundraiser 50 dumbbell deadlifts 50 AbMat sit-ups 50 box...more -
Wednesday 4/15/2020
Home Wod BUY-IN 4 min run (2min out and back)...more -
Tuesday 4/14/2020
CrossFit Fundraiser For time: 100 double-unders 21 burpees 75 double-unders...more -
Monday 4/13/2020
Warmup jog 1min out / 1 min back 10 air...more -
Saturday 4/11/2020
10:00am Special Partner WOD on ZOOM See WcG Box Talk...more -
Friday 4/10/2020
Warmup jog 1min out / 1 min back 10 air...more -
Thursday 4/9/2020
Warmup Jog in place for 30 seconds 20 alt lunges...more -
Wednesday 4/8/2020
Warmup 4rds tabata 20/10 - lite jump rope work runner...more -
Tuesday 4/7/2020
Warmup jog 1min out / 1 min back 10 air...more -
Sunday 4/5/2020
Sunday, April 5, 2020 Challenge SYLB Workout 1 Complete as...more -
Saturday 4/4/2020
FAT AMY - compliments of our own little Amy For...more -
Friday 4/3/2020
Warmup jog 1 min out and 1 min back 10...more -
Thursday 4/2/2020
Warmup jog 1min out / 1 min back 10 air...more -
Wednesday 4/1/2020
Warmup jog 1min out / 1 min back 10 air...more -
Tuesday 3/31/2020
Warmup jog 1min out / 1 min back 10 air...more -
Monday 3/30/2020
Warmup jog 1min out / 1 min back 10 air...more -
Saturday 3/28/2020
Warmup jog 1min out / 1 min back 10 air...more -
Friday 3/27/2020
Warmup jog 1min out / 1 min back 10 air...more -
Thursday 3/26/2020
Warmup jog 1min out / 1 min back 10 air...more -
Wednesday 3/25/2020
Warmup Jog in place for 1min rest 30 seconds REPEAT...more -
Tuesday 3/24/2020
Warmup jog 1min out / 1 min back 10 air...more -
Monday 3/23/2020
Warmup jog in place for 1min rest 30 seconds REPEAT...more -
Sunday 3/22/2020
Warmup 2 min jog - 1 min out / 1...more -
Thursday 3/19/2020
4RFT 200m run 30 sec hsHOLD - https://www.youtube.com/watch?v=LwnOCipO4QY 30 sec...more -
Monday 3/16/2020
Skill Work A.Push Press or Jerk warm up 3 sets...more -
Friday 3/13/2020
Skill Work A.Back Squat warm up with empty bar x...more -
Thursday 3/12/2020
Strength / Skill A. Snatch warm up: empty bar hang...more -
Tuesday 3/10/2020
Strength / Skill A. Dead Lift warm up 2-3sets 5...more -
Friday 3/6/2020
Warmup ON OWN 1-2 min bike or row before anything...more -
Thursday 3/5/2020
Skill Work A.Back Squat 3x1 75%,85%,95%* * try to get...more -
Wednesday 3/4/2020
Skill Work A. Bench 3x1 75%,85%,95%* * try to get...more -
Tuesday 3/3/2020
Warmup Bike 1 min lite stretch/mobility - runners, pigeon, 5x...more -
Monday 3/2/2020
Warmup bike 1 min runner, frog, butterfly, lying quad, 10x...more -
Friday 2/28/2020
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Thursday 2/27/2020
Skill Work A.Bench 3x3* 65%,75%,85%* B.Power Clean 5x1 - add...more -
Wednesday 2/26/20
Skill Work Front Squat 3x3* 65%,75%,85%* * try to get...more -
Tuesday 2/25/2020
Skill Work A. Dead Lift 3x3* 65%,75%,85%* B. Snatch 3x3*...more -
Monday 2/24/2020
Warmup bike 1 min runner, Frog, butterfly, lying quad, 10x...more -
Friday 2/21/2020
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Thursday 2/20/2020
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Monday 2/17/2020
Warmup bike 1 min runner, Frog, butterfly, lying quad, 10x...more -
Friday 2/14/2020
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Thursday 2/13/2020
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Wednesday 2/12/2020
Warmup bike 1 min runner, butterfly, lying down quad 10...more -
Monday 2/10/20
Warmup bike 1 min runner, Frog, butterfly, lying quad, 10x...more -
Friday 2/7/20
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Thursday 2/6/20
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Wednesday 2/5/20
Warmup bike 1 min runner, butterfly, lying down quad 10...more -
Tuesday 2/4/20
Warmup Row 250/200 lite stretch/mobility - runners, pigeon, 5x uprights,...more -
Monday 2/3/20
Warmup bike 1 min runner, Frog, butterfly, lying quad, 10x...more -
Friday 1/31/20
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Wednesday 1/29/20
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Tuesday 1/28/20
Warmup Row 250/200 lite stretch/mobility - runners, pigeon, 5x uprights,...more -
Monday 1/27/20
Warmup bike 1 min runner, butterfly, quad, 10x uprights 10...more -
Friday 1/24/20
Warmup Bike 1-2min lite stretch/mobility - runners, quads, static squat...more -
Wednesday 1/22/20
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Tuesday 1/21/20
WCG WARM UP Bike 2 min lite stretch/mobility - runners,...more -
Monday 1/20/20
Warmup bike 1 min runner, butterfly, quad, 10x uprights 10...more -
Friday 1/17/20
Warmup Bike 1-2min lite stretch/mobility - runners, quads, static squat...more -
Wednesday 1/15/20
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Monday 1/13/20
Warmup bike 1 min runner, butterfly, quad, 10x uprights 10...more -
Thursday 1/9/20
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Wednesday 1/8/20
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Tuesday 1/7/20
Warmup Bike 2 min lite stretch/mobility - runners, quads, static...more -
Monday 1/6/20
Warmup bike 1 min runner, butterfly, quad, 5x uprights 10...more -
Friday 1/3/20
Warmup Bike 1-2min lite stretch/mobility - runners, quads, static squat...more -
Thursday 1/2/19
Warmup Bike 1-2min lite stretch/mobility - runners, quads, static squat...more -
Wednesday New Years Day 1/1/20
Warmup Individual warm up - ride bike Coach led Group...more -
Tuesday 12/31/19
Warmup Bike 2 min lite stretch/mobility - runners, quads, static...more -
Monday 12/30/19
Warmup bike 1 min runner, butterfly, quad, 5x uprights 10...more -
Friday 12/27/19
Warmup Bike 1-2min lite stretch/mobility - runners, quads, wrist mobility...more -
Thursday 12/26/19
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Tuesday 12/24/2019
Warmup 15 minutes to: Partners set up, warm up and...more -
Monday 12/23/19
Warmup bike 1 min runner, butterfly, quad, 5x uprights 10...more -
Friday 12/20/19
Warmup Bike 1-2min lite stretch/mobility - runners, quads, static squat...more -
Thursday 12/19
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Wednesday 12/18/19
Warmup bike 1 min runner, butterfly, quad, wrist mobility 10...more -
Tuesday 12/17/19
Warmup Bike 2 min lite stretch/mobility - runners, quads, static...more -
Monday 12/16/19
Warmup bike 1 min runner, butterfly, quad, 5x uprights 10...more -
Friday 12/13/19
Warmup Bike 2min lite stretch/mobility - runners, quads, static squat...more -
Thursday 12/12/19
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Thursday 12/5/19
Warmup bike 1 min runner, butterfly, uprights, wrist work 10...more -
Wednesday 12/4/19
Warmup bike 12/10 runner, butterfly, quad, wrist 10 stationary alt...more -
Tuesday 12/3/19
Warmup Bike 2 min lite stretch/mobility - runners, quads, static...more -
Monday 12/2/19
Warmup bike 15/12 cal runner, butterfly, quad, 5x uprights 10...more -
Friday 11/29/19
Warmup Bike 2min lite stretch/mobility - runners, quads, static squat...more -
Tuesday 11/26/19
Warmup Bike 2 min lite stretch/mobility - runners, quads, static...more -
Monday 11/25/19
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Friday 11/22/19
Warmup Bike 2min lite stretch/mobility - runners, quads, static squat...more -
Thursday 11/21/19
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Wednesday 11/20/19
Warmup bike 1 min runner, butterfly, quad, wrist 10 stationary...more -
Tuesday 11/19/19
Warmup Bike 2 min lite stretch/mobility - runners, quads, static...more -
Monday 11/18/19
Warmup bike 1 min runner, butterfly, quad 10 stationary alt...more -
Friday 11/15/19
Warmup Bike 2min lite stretch/mobility - runners, quads, static squat...more -
Thursday 11/14/19
Skill Work Split Jerk (1x1) 12 mins of practice, work...more -
Wednesday 11/13/19
Warmup bike 1 min easy 1 min faster pace runner,...more -
Tuesday 11/12/19
Warmup Bike 2 min stretch/mobility - runners, quads, static squat...more -
Monday 11/11/19
Warmup bike 1 min runner, butterfly, quad, 10 stationary alt...more -
Thursday 11.7.19
Warmup Bike 2 min lite stretch/mobility - runners, quads, static...more -
Wednesday 11/6/19
Warmup bike 1 min runner, butterfly, quad, 10 stationary alt...more -
Tuesday 11/5/19
Warmup Bike 2 min lite stretch/mobility - runners, quads, static...more -
Friday 11/1/19
Warmup Bike 2min lite stretch/mobility - runners, quads, static squat...more -
Weds 10/30/19
Strength / Skill 10 min emom Low Hang Clean +...more -
Tuesday 10/29/19
Warmup Coach plans warm up based on skill/wod lite stretch/mobility...more -
Monday 10/28/19
Strength / Skill Back Squat 5x3 OVS 5x1 WOD For...more -
Friday 10/25/19
Warmup lite stretch/mobility - runners, quads, static squat + lean...more -
Thursday 10/24/19
Strength / Skill Back Squat (5x10) moderate weight WOD 10...more -
Monday 10/21/19
Warmup bike 1 min runner, butterfly, quad, 10 stationary alt...more -
Friday 10/18/19
Strength / Skill bench press 6rds 40x5, 50x4, 60x3, 70x2,...more -
Thursday 10/17/19
Warmup CROSSFIT OPEN ANNOUNCEMENT WEEK 2 Coach plans warm up...more -
Tuesday 10/15/19
Warmup lite stretch/mobility - runners, quads, static squat + lean...more -
Saturday 10/12/19
CrossFit OPEN OPEN 20.1 15 Min Timecap 10 rounds for...more -
Friday 10/11/19
Strength / Skill Snatch 10min emom 1-3 3x 55-65% 4-6...more -
Thursday 10/10/19
Warmup CROSSFIT OPEN ANNOUNCEMENT WEEK 1 8pm Coach plans warm...more -
Wednesday 10/09/19
Warmup Coach plans warm up based on skill/wod Skill/Stamina barbell...more -
Tuesday 10/8/19
Warmup Coach plans warm up based on skill/wod Skill Work...more -
Monday 10/7/2019
Warmup bike 1 min runner, butterfly, quad, 10 stationary alt...more -
Thursday 10/4/19
Warmup Coach plans warm up based on skill/wod Skill/Stamina Every...more -
Thursday 9/5/19
Warmup bike 12/10 hami stretch, quad stretch, butterfly, uprights, wrtist...more -
Tuesday 9/3/19
Warmup bike 2 min runners stretch, 10 uprights, wrist mobility,...more -
Wednesday 8/28/19
Skill/Stamina Complete as quickly as possible: 4 rounds: 2 pp...more -
Tuesday 8/27/19
Skill/Stamina 6 min EMOM: Min 1: 20 Ring Rows Min...more -
Thursday 8/22/19
Strength / Skill Oly/Skill Work - Every 2 mins x...more -
Friday 8/16/19
Warmup bike 12/10 runner stretch, butterfly, quad stretch 10 air...more -
Wednesday 8/14/19
PARTNER WOD 2 person partner 80 cal ROW 70 wb...more -
Tuesday 8/13/19
Warmup bike 12/10 runners stretch + 10 uprights + wrist...more -
Friday 8/2/19
Skill Work Front Squat 40X5, 50x4, 60x3, 70x2, 80x1, 85x1,...more -
Wednesday 7/31/19
Warmup Bike 12/10 runners stretch + butterfly 10 uprights +...more -
Friday 7/26/19
Strength / Skill Every 2 mins x 6: Clean Complex:...more -
Thursday 7/25/19
Warmup bike 12/10 cal runners stretch + butterfly wrist mobility...more -
Warmup Coaches choice Warm up / Post Wod Cool Down...more
-
Monday 7/22/19
Warmup Coaches choice Warm up and Post Wod Cool Down...more -
monday 7/15/19
Skill Work deadlift 2x8@40% 2x6@50% 2x4@70% Benchmark 1,000 METER ROW...more -
Tuesday 7/9/19
Warmup "bike 12/10 runners stretch alt lunges down + high...more -
Thursday 6/27/19
Warmup bike 12/10 wrist mobility runners stretch - pule alt...more -
Wednesday 6/26/19
Warmup "bike on own 1w/10 partner row 2rds 8/6 cal...more -
Monday 6/24/19
Warmup "bike 12/10 wrist mobility alt lunges down + high...more -
Tuesday 6/11/19
Warmup "bike 12/10 static stretch: quad, runner, road kill, up...more -
Monday 6/10/19
Warmup "bike 12/10 cal stretch - runners, pigeon, upright, wrist...more -
Weds 5.22
Warmup bike 12/10 static stretch: quad, runner, road kill, up...more -
Tuesday 5/21/19
Warm up "bike 12/10 static stretch: quad, runner, road kill,...more -
Thursday 5/16/19
Warmup bike stretch - runners, quad, wrist 25 air squats...more -
Friday 5/10/19
Warmup bike 2 min static stretch: runners, quad, figure four,...more -
Thursday 5.2.19
Warmup bike 2 min static stretch: runners, quad, figure four,...more -
Tuesday 4/30/19
Warmup "bike stretch - runners, quad, figure four, 10 up...more -
Wednesday 4/24/19
Warmup "bike 2min forward fold quad stretch pigeon hold 30...more -
Friday 4.19.19
Warmup bike 2min runners hold forward fold pigeon hold 200m...more -
Monday 4.15.19
Warmup 2min Bike runner stretch forward fold pigeon stretch butterfly...more -
Friday 4.12.19
Warmup bike forward fold pigion hold alt lungers down -...more -
Thursday 4.11.19
Warmup 2 min bike runner stretch forward fold 10 air...more -
Wednesday 4.10.19
Warmup 2min Bike runner stretch forward fold pigion stretch butterfly...more -
Thursday 4.4.19
Warmup bike 2 min runner stretch wrist mobility 10 close...more -
weds 4/3/19
Warmup "2 min bike, row or run runners stretch alt...more -
Tuesday 4.2.19
Warmup "2 min bike, row or run runners stretch alt...more -
Thursday 3.28.19
Warmup bike 2 min runner stretch wrist mobility high kicks...more -
Wednesday 3.27.19
Warmup "bike 2 min runners stretch wrist mobility inch worm...more -
Tuesday 3.26.19
Warmup "2 min bike, row or run runners stretch alt...more -
Thursday 3.21.19
Warmup bike 2 min wrist mobility 10 modified srict push...more -
Tuesday 3.19.19
Warmup row 2 min intervals runners stretch alt lunges down...more -
Monday 3.18.19
Warmup Row 2 minutes wrist mobility runners stretch forward fold...more -
Friday 3.15.19
Skill Work ohs Benchmark KAREN For Time: 150 Wallball shots...more -
Thursday 3.14.19
Warmup "Bike 2 min runners stretch wrist mobility 3rds 5...more -
tuesday 3.12.19
Strength / Skill "Snatch -10min emom rd1-3= 1x hang snatch+...more -
Wednesday 3.6.19
Warmup Bike 2 min Static stretching: a. runners stretch b....more -
Tuesday 3.5.19
Warmup Bike 2 min Static stretching: a. runners stretch b....more -
Monday 3.4.19
Warmup "Bike 2 min Static stretching: a. runners stretch b....more -
Friday 3.1.19
Warmup Bike 2 min Static stretching: a. runners stretch b....more -
Wednesday 2.27.18
Warmup "Bike 2 min Static stretching: a. runners stretch b....more -
Tuesday 2.26.19
Warmup Bike 2 min Static Stretching: a. foward fold b....more -
Monday 2.25.19
Warmup "Bike 2 min Static stretching: a. runners stretch b....more -
Friday 2.22.19
Warmup bike 2min stretching: a. runners stretch b. 3x forward...more -
Thursday 2.21.19
Warmup bike 2min stretching: a. runners stretch b. forward fold...more -
Wednesday 2.20.19
Warmup bike 2min Partner A performs static while partner b...more -
Tuesday 2.19.19
Warmup bike 2min stretching: a. alt runners stretch b. 3x...more -
Monday 2/18/19
Warmup Row FISH GAME 2 min Static stretching: a. runners...more -
Friday 2.15.19
Warmup bike 2min stretching: a. runners stretch b. 3x forward...more -
Wednesday 2/12/19
Warmup "bike 2min Partner A performs static while parter b...more -
Tuesday 2/12/19
Warmup "bike 2min stretching: a. runners stretch b. 3x forward...more -
Monday 2/11/19
Warmup self warm-up bike 2min Static stretching: a. runners stretch...more -
Monday 2/4/19
Warmup "bike 2min stretching: a. runners stretch b. forward fold...more -
Thursday 1.24.19
Warmup bike 2min stretching: a. runners stretch b. forward fold...more -
Monday 1.21.19
Warmup bike 2min stretching: a. runners stretch b. forward fold...more -
Friday 1.18.19
Warmup bike 2min stretching: a. runners stretch b. forward fold...more -
Tuesday 1.15.19
Warmup bike or bike 2min stretching: a. runners stretch b....more -
Monday 1.14.19
Warmup bike 2min stretching: a. runners stretch b. forward fold...more -
Tuesday 1.8.19
Warmup "row 500/400 wrist clock mobility bear crawl down -...more -
Friday 1.4.18
Warmup "ROW 500/400 10 air squat bear crawl down -...more -
Monday, December 31, 2018
Warmup Coaches Chipper 1231 - 12 movements 31x ea. For...more -
Friday 12.28.18
Warmup bike 10 calories 10 air squats jog 1x around...more -
Thursday 12.27.18
Warmup 2 min bike 2 min row alt lunges down...more -
Wednesday 12/26/18
Warmup 2min bike 500/400 row alt lunges down - high...more -
Tuesday 12.18.18
Warmup "bike 12/10 cal alt lunges down side to side...more -
Monday 12.17.18
Warmup bike 2 min alt lunge down - high kick...more -
Friday 12/14/18
Warmup bike 12/10 cal alt lunges down side to side...more -
Tuesday 12.11.18
Warmup "bike 2-3 min alt lunges down - high kicks...more -
Monday 12.10.18
Warmup bike 2 min Row 500/400 3 rds - 10...more -
Friday 12.6.18
Warmup bike 2min row - 5 intervels of 20s hard,...more -
Wednesday 12.5.18
Warmup bike - 10 cal row - 500/400m 3 rds:...more -
Tuesday 12.4.18
Warmup bike 2-3 min alt lunges down - high kicks...more -
MONDAY 12/3/18
Warmup bike 2 min Row 500/400 3 rds - 10...more -
Thursday 11.29.18
Warmup bike 2-3 minutes 20 air squats alt lunges down...more -
Friday 11.23.18
Warmup bike 2min row - 5 intervals of 20s hard,...more -
Tuesday 11.20.18
Warmup bike 2-3 min alt lunges down - high kicks...more -
Monday 11.19.18
Warmup 500/400 3 rds - 10 air squats, 10 sec...more -
Friday 11.16.18
Warmup "bike 2min row - 5 intervels of 20s hard,...more -
Thursday 11/15/18
Warmup bike 2-3 minutes 20 air squats alt lunges down...more -
Tuesday 11.13.18
Warmup row 20 cal - interval alt lunges down -...more -
Thursday 11.8.18
Warmup bike 2-3 minutes 20 air squats alt lunges down...more -
Tuesday 11.6.18
Warmup bike 2-3 min (optional) Row 500/400 alt lunges down...more -
MOnday 11.5.18
Benchmark DT 5 Rounds for Time: 155 pound Deadlift, 12...more -
Thursday 11.1.18
Warmup 500/400 row alt lunges down - high kicks alt...more -
Tuesday 10.30.18
Warmup bike 2-3 min alt lunges down - high kicks...more -
Monday 10/29/18
Warmup 500/400 3 rds - 10 air squats, 10 sec...more -
Friday 10/26/18
Strength / Skill back squat ohs see whiteboard Benchmark DIANE...more -
Tuesday 10/23/18
Warmup bike 2 min 10 air squats 10 squat jumps...more -
Thursday 10.18.18
Warmup 2min bike Down - alt lunges Back - high...more -
Wednesday 10.17.18
3 min Bike A1 high kicks/jog A2 push ups A1...more -
Tuesday 10.16.18
Warmup Warm up: row 12/10 calories 10 Air squats 10...more -
Friday 10.12.18
Warmup 500/400 ROW Down - alt lunges Back - butt...more -
Thursday 10.11.18
Warmup 2min bike - 500/400 m row Down - alt...more -
Wednesday 10.10.18
Warmup 3 min Bike A1 high kicks/jog A2 push ups...more -
Monday 10.9.2018
Warmup " 2 min Bike Down - alt lunges Back...more -
Friday 10.5.18
Warmup 500/400 ROW Down - alt lunges Back - butt...more -
Tuesday 10.2.18
Warmup coaches choice Skill Work 12 min EMOM max Hand...more -
Monday 10.1.18
Warmup 2 min Bike then 200m run Down - alt...more -
Friday 9.28.18
Warmup 500/400 ROW Down - alt lunges Back - butt...more -
Thursday
Skill Work emom back squat 3x50, 3x60, 2x70, 2x80, 1x90,...more -
Wednesday 9.26.18
Warmup partner warm up a1 jog 1x around a2 air...more -
Monday 9.24.18
Warmup 2 min Bike then 200m run Down - alt...more -
Friday 9.21.18
Warmup 500/400 ROW Down - alt lunges Back - butt...more -
Monday 9.10.18
Warmup Bike 15 cal 10 air squat - 10 side...more -
Tuesday 9/4/18
Warmup 3 min Bike alt lunges down - high kick...more -
Monday 9.3.18
Benchmark THE SEVEN 7 Rounds for Time: 7 Handstand push-ups...more -
Friday 8.31.18
Warmup 500/400 ROW Down - alt lunges Back - butt...more -
Wednesday 8.29.18
Warmup 3 min Bike A1 jog A2 push ups A1...more -
Tuesday 8.28.18
Benchmark FIGHT GONE BAD 3 Rounds for Total Score (reps...more -
Warmup 400m jog Down - alt lunges Back - butt...more
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Monday 8/20/18
Warmup 2 min Bike then 200m run Down - alt...more -
Thursday 8/16/18
Warmup 400 m jog or 2min bike Down - alt...more -
Wednesday 8/15/18
Warmup 3 min Bike A1 jog A2 push ups A1...more -
Tuesday 8/14/18
Warmup 3 min Bike alt lunges down - high kick...more -
Thursday 8/9/18
Warmup 3 min warm up Bike or Row Down -...more -
Wednesday 879/18
3 min Bike A1 jog A2 push ups A1 jog...more -
Monday 8.6.18
Warmup 2 min Bike then 200m run Down - alt...more -
Wednesday 8.1.18
50 cal Bike 50 kB swing Run 800m 50 kB...more -
Thursday 7.26.18
Warmup 3 min Bike or Row Down - alt lunges...more -
Wednesday 7.25.18
Warmup 3 min Bike A1 jog A2 push ups A1...more -
Thursday 7.19.18
Warmup 3 min warm up Bike or Row Down -...more -
Wednesday 7.18.18
Warmup 3 min Bike A1 jog A2 push ups A1...more -
Tuesday 7.17.18
Warmup 3 min Bike alt lunges down - high kick...more -
Monday 7.16.18
Warmup 3 min Bike or Row Down - alt lunges...more -
Thursday 7.12.18
Warmup 3 min warm up Bike or Row Down -...more -
Tuesday 7.10.18
Warmup 3 min Bike alt lunges down - high kick...more -
Thursday 7.5.18
6 min emom a. Front Squat 3 x75% WOD DT...more -
Wednesday 7.4.18
July 4th 1776 Independence Day For Time (in a Team...more -
Tuesday 7.3.18
Warmup bike or jog or row 2min Ape Walk down...more -
Friday 6.28.18
Warmup " 3 min Bike Down - alt lunges Back...more -
Wednesday 6.27.18
Warmup 3 min Bike A1 jog A2 push ups A1...more -
Tuesday 6.27.18
Warmup " 3 min Bike alt lunges down - high...more -
Monday 6.25.18
Warmup 3 min Bike or Row Down - alt lunges...more -
Friday 6.22.18
Skill Work front squat 3x3 3sec down and pause -...more -
Thursday 6.21.18
Warmup 3 min warm up Bike or Row Down -...more -
Wednesday 6.20.18
Warmup 3 min Bike A1 jog A2 push ups A1...more -
Monday 6.18.18
Warmup 3 min Bike or Row Down - alt lunges...more -
Friday 6.15.18
Warmup 3 min Bike Down - alt lunges Back -...more -
Thursday 6.14.18
Strength / Skill "DEADLIFT ESTABLISH 1 RM AND LOG" must...more -
Wednesday 6.13.18
Warmup 3 min Bike A1 jog A2 push ups A1...more -
Tuesday 6.12.18
Warmup 3 min Bike alt lunges down - high kick...more -
Monday 6.11.18
Warmup 3 min Bike or Row Down - alt lunges...more -
Friday 6.8.18
Warmup 3 min Bike Down - alt lunges Back -...more -
Thursday 6.7.18
Warmup 3 min Bike Down - alt lunges Back -...more -
Wednesday 6.6.18
Warmup 3 min warm up Bike alt lunges down -...more -
Tuesday 6.5.2018
Warmup 3 min Bike alt lunges down - high kick...more -
Monday 6.4.18
Warmup 3 min Bike Down - alt lunges - Back...more -
Friday 6.1.18
Warmup 3 min Bike Down - alt lunges Back -...more -
Thursday 5.31.18
Warmup 3 min warm up Bike Down - alt lunges...more -
Tuesday 5.29.18
Warmup 3 min warm up on Bike alt lunges down...more -
5/28/18
Hero Wod MURPH 1 Mile Run 100 Pull Ups 200...more -
Friday 5.25.18
Warmup 3 min warm up Bike or Row Down -...more -
Thursday 5.24.18
Warmup 3 min warm up Bike or Row Down -...more -
Wednesday 5.23.18
Warmup 3 min warm up Bike or Row 2 athlete...more -
Tuesday 5.22.19
Warmup 3 min warm up Bike or Row 2rds around...more -
Monday 5.21.18
Warmup 3 min warm up Bike or Row Down -...more -
Friday 5.18.18
Warmup 3 min warm up Bike or Row Down -...more -
Thursday 5.17.18
Warmup 3 min warm up Bike or Row Down -...more -
Wednesday 5.16.18
Warmup 3 min warm up Bike or Row 2 athlete...more -
Tuesday 5.15.18
Warmup 3 min warm up Bike or Row 2rds around...more -
Monday 5.14.18
Warmup 3 min warm up Bike or Row Down -...more -
Friday 5.11.18
Warmup 3 min warm up Bike, Row or Jog Down...more -
Thursday 5.10.18
Warmup 3 min warm up Bike, Row or Jog Down...more -
Wednesday 5.09.18
Warmup 3 min warm up Bike, Row or Jog 2...more -
Tuesday 5.8.18
Warmup 3 min warm up Bike or Row Down -...more -
Monday 5/7/18
Warmup 3 min warm up Bike or Row Down -...more -
Friday 5.4.18
Warmup 3 min warm up Bike, Row or Jog Down...more -
Thursday 5.3.18
Warmup 3 min warm up Bike, Row or Jog Down...more -
Wednesday 5.2.18
Warmup 3 min warm up Bike, Row or Jog 2...more -
Tuesday 5.1.18
Warmup 3 min warm up Bike, Row or Jog Down...more -
Monday 4.29.18
Warmup 3 min warm up Bike, Row, Jog or jump...more -
Friday 4.27.18
Warmup 3 min warm up Bike, Row or Jog jog...more -
Thursday 4.26.18
Warmup 3 min warm up Bike, Row or Jog Jog...more -
Wednesday 4.25.18
Warmup 3min warm up Bike, Row or Jog 2 athlete...more -
Tuesday 4.24.18
Warmup 3-5 min warm up Bike, Row or Jog Jog...more -
Monday 4.23.18
Warmup 3-5 min warm up Bike, Row or Jog Jog...more -
Friday 4.20.18
Warmup 3 min bike, row, jog or jump Jog around...more -
Thursday 4.19.18
Warmup 3-5 min warm up Bike, Row or Jog 10...more -
Wednesday 4.18.18
Warmup 3-5 min warm up Bike, Row or Jog 2...more -
Tuesday 4.17.18
Warmup 3-5 min warm up Bike, Row or Jog 10...more -
Monday 4.16.18
Warmup 3-5 min warm up Bike, Row or Jog Jog...more -
Thursday 4.12.18
Warmup 0-10 bike or row for 3 min Jog around...more -
Wednesday 4.11.18
Warmup 3min bike or row 2 athlete partner a1 jog around...more -
Tuesday 4.10.18
Warmup 3 min bike or row Jog around 3 full rounds...more -
Monday 4.9.18
Warmup 3 min on bike or row then, 10 air...more -
Friday 4.6.18
Warmup 0-3 bike or row Jog around 3 full rounds...more -
Thursday 4.5.18
Warmup 0-10 bike or row for 3 min Jog around...more -
Wednesday 4.4.18
Warmup 0-3 bike or row 2 athlete partner a1 jog...more -
Tuesday 4.3.18
Warmup 0-3 warm up bike or row Jog around 2...more -
Monday 4.2.18
Warmup 0-3 warm up bike or row Jog around 2...more -
Friday 3.30.18
Skill Work 6 min press complex 1 strict + 1...more -
Wednesday 3.28.18
Warmup 0-3 bike or row 4-10 2 athlete partner a1...more -
Tuesday 3.27.18
Warmup 0-3 warm-up bike or row 4-10 10 alt lunges...more -
Monday 3.26.18
Warmup 0-3 warm up bike or row 4-10 dynamic movements...more -
Friday 3.23.18
Warmup 0-3 bike or row 4-10 10 air squats 5...more -
Thursday 3.22.18
Warmup 0-12 bike or row for 3 min 20 air...more -
Wednesday 3.21.18
Warmup 0-3 bike or row 4-10 2 athlete partner a1...more -
Tuesday 3.20.18
Warmup 0-3 warm-up bike or row 4-10 5 down dog...more -
Monday 3.19.18
Warmup 0-3 warm up bike or row 4-10 dynamic movements...more -
Friday 3.16.18
Warmup 0-3 bike or row 4-9 10 air squats 5...more -
Thursday 3.15.17
Warmup 0-10 bike or row for 3 min 20 air...more -
Wednesday 3.14.18
Warmup 0-3 bike or row 4-9 2 athlete partner a1...more -
Tuesday 3.13.18
Warmup 0-3 warm-up bike or row 4-9 5 down dog...more -
Monday 3.12.18
Warmup 0-3 warm up bike or row 4-9 dynamic movements...more -
Friday 3.9.18
Warmup 0-3 bike or row 4-9 10 air squats 5...more -
Thursday 3.8.18
Warmup 0-10 bike or row for 3 min 20 air...more -
Wednesday 3.7.18
Warmup 0-3 bike or row 4-9 2 athlete partner a1...more -
Tuesday 3.6.18
Warmup 0-3 warm-up bike or row 4-9 5 down dog...more -
Monday 3/5/18
Warmup 0-3 warm up bike or row 4-9 dynmaic movements...more -
Saturday 3.3.18
CrossFit OPEN OPEN 18.2 WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time...more -
Thursday 3.1.18
Warmup 0-10 bike or row for 3 min 20 air...more -
Wednesday 2.28.18
Warmup 0-3 bike or row 4-9 2 athlete partner a1...more -
Tuesday 2.27.18
Warmup 0-3 warm-up bike or row 4-9 5 down dog...more -
Monday 2.26.18
Warmup 0-3 warm up bike or row 4-9 dynmaic movements...more -
Saturday 2.24.18
Workout 18.1 Complete as many rounds as possible in 20...more -
Friday 2.23.18
Warmup bike 3 min 4-10 alt lunges down - high...more -
Thursday 2.22.18
Warmup 0-3 bike or row 4-10 20 air squats bear...more -
Wednesday 2.21.18
Warmup 0-3 bike or row 4-9 2 athlete partner a1...more -
Tuesday 2.20.18
0-3 warm-up bike or row 4-9 5 down dog push...more -
Monday 2.19.18
Warmup 0-3 warm up bike or row 4-9 dynmaic movements...more -
Friday 2.16.18
Chipper For time: 60 push-ups 50 dips 40 handstand push-ups...more -
Thursday 2.15.18
Warmup 0-10 bike or row for 3 min 20 air...more -
Tuesday 2.13.18
Warmup bike 3 min 4-10 alt lunges down - high...more -
Monday 2.12.18
Warmup Warm up 0-10 bike or row for 3 -...more -
Saturday 2.10.18
Saturday Partner WOD WHO IS READY FOR THE GAMES?! CrossFit...more -
Friday 2.9.18
21-15-9...more -
Thursday 2.8.18
bike or row for 3 min bear crawl down -...more -
Wednesday 2.7.18
Warmup bike or row for 3 -5 min 2 person...more -
Tuesday 2.6.18
Warmup bike or row for 3 min alt lunges down...more -
Monday 2.5.18
Warmup bike or row for 3 - 5 min bear...more -
Saturday 2.3.18
Warmup bike or ride for 3-5 min alt lunges /...more -
Friday 2.2.18
Warmup posted on board Skill Work t2b progesssion WOD 5...more -
Thursday 2.1.18
Warmup bike or row for 3 min Form lines: bear...more -
Tuesday 1.30.18
Warmup bike or row for 3 min Form lines for:...more -
Monday 1.29.18
Warmup Individually: bike or row for 3 min Form lines...more -
Friday 1.26.18
Warmup "bike or row for 3min 10 air squats, 5...more -
Thursday 1.25.18
warm up see board skill 6min emom 1 hang power...more -
Wednesday 1.24.18
Warmup row 600/500 10 air squats, 5 squat jumps bear...more -
Tuesday 1.23.18
Warmup bike or row for 3min Bear crawl down -...more -
Monday 1/22/18
Warmup bike or row for 3min 10 air squats, 5...more -
Friday 1.19.18
Warmup Bike or Row 3-5 minutes Coach Led - Dynamic...more -
Thursday 1.18.18
Warmup Bike or Row for 3-5 min Coach Led Dynamic...more -
Wednesday 1.17.18
Warmup Warm up - bike or Row for 3-5 min...more -
Tuesday 1.16.18
Warmup Warm up - bike or row for 3 min...more -
Monday 1.15.18
Warmup warm up - static and dynamic stretching - coach...more -
Friday 1/12/18
Warmup warm-up, dynamic and static movements, wod specific mobility Skill...more -
Thursday 1/11/18
Warmup warm-up, dynamic and static movements, wod specific mobility Skill...more -
Wednesday 1/10/17
Warmup warm-up, dynamic and static movements, wod specific mobility Skill...more -
Tuesday 1/9/18
Warmup warm-up, dynamic and static movements, wod specific mobility Skill...more -
Monday 1/8/18
Warmup warm-up, dynamic and static movements, wod specific mobility Skill...more -
Friday 1/5/18
Warmup bike or row for 3min 10 air squats, 5...more -
Thursday 1/4/18
Warmup bike or row for 3min 2rds - alt lunges...more -
Wednesday 1/3/18
Warmup row 600/500 10 air squats, 5 squat jumps bear...more -
Tuesday 1/2/18
Warmup bike or row for 3min 10 air squats, 5...more -
Friday 12.29.17
Warmup row 600/500 10 air squats, 5 squat jumps bear...more -
Thursday 12.28.17
Warmup bike or row for 3min 2rds - alt lunges...more -
Wednesday 12.27.17
Warmup row 600/500 10 air squats, 5 squat jumps bear...more -
Tuesday 12/26/17
Warmup "bike or row for 3min 2rds - alt lunges...more -
Friday 12.22.17
Warmup bike or row 3 min 3rds 10 jumping jacks,...more -
Tuesday 12.19.17
Warmup bike or row for 3min, bear crawl down, alt...more -
Monday 12.18.17
Warmup bike or row for 3min - 3 rds 10...more -
Friday 12.15.17
Warmup cardio warm up - 400m jog or 3min of...more -
Friday 12.15.17
Warmup cardio warm up - 400m jog or 3min of...more -
Thursday 12.14.17
Warmup cardio warm up - 400m jog or 3min of...more -
Wednesday 12.13.17
Warmup cardio warm up - 400m jog or 3min of...more -
Tuesday 12.12.17
Warmup cardio warm up - 400m jog or 3min of...more -
Monday 12.11.17
Warmup cardio warm up - 400m jog or 3min of...more -
Saturday 12.9.17
PARTNER WOD "3 Person Teams McGhee and Holleymam McGhee 30...more -
Frida 12.8.17
Warmup 400m jog, PVC mobility, pvc 10 air squats, inch...more -
Thursday 12.7.17
Warmup jog 200m - 2 rds 10 sumo air squats...more -
Wednesday 12.6.17
Warmup A: row 500/400m B: grab a light kb and...more -
Tuesday 12.5.17
Warmup 400m jog or 600/500 row or 3min bike 2x...more -
Monday 12.4.17
Warmup 400m jog, 3rds 10 air squats, 5 jump squats,...more -
Saturday 12.2.17
PARTNER WOD 3 Person Wod 150’s Karen Buy-In 150 Wall...more -
Friday 12.1.17
Warmup 3min bike or row or run parking lot -...more -
Thursday 11.30.17
Warmup 12/10 cal row, 10 jumping jacks, 10 pvc pass...more -
Wednesday 11.29.17
Warmup 2min of bike or row, 20 air squats, 10...more -
Tuesday 11.28.17
Warmup bike 10 cal then, jog 200m then, 10 air...more -
Monday 11.27.17
Warmup Before anything - 4 min of run or row...more -
Saturday 11.25.17
Warmup 3min of warm up - you pick - jog...more -
Friday 11.14.17
Warmup 12/10 cal bike down: 10 air squat - duck...more -
Turkey Day – 11.23.17
Warmup On Own: 3mim warm up - either run 400,...more -
Wednesday 11.22.17
Warmup 2min of bike or row, 10 air squats -...more -
Tuesday 11.21.17
Warmup bike 10 cal then, jog 200m then, 10 air...more -
Monday 11.20.17
Warmup Before anything - 4 min of run or row...more -
Saturday 11.18.17
Warmup row 15/12 cal or 12/10 cal bike - 3...more -
Friday 11.17.17
Warmup 12/10 cal bike - duck walk down- high kick...more -
Thursday 11.16.17
Warmup 12/10 cal row, 10 jumping jacks, 10 pvc pass...more -
Tuesday 11.14.17
Warmup 12/10 cal bike - 3rds 10 air squats, 5...more -
Monday 11.13.17
Warmup row 600/500m or bike 2min or run 400m then...more -
Saturday 11.11.17
Warmup row- 500m- 3 rounds- 10 air squats, bear crawl...more -
Friday 11.11.17
Warmup buy-in 12/10 cal bike duck walk down- high kick...more -
Thursday 11.9.17
Warmup 12/10 cal row, 3rds 10 jumping jacks, 10 pvc...more -
Tuesday 11.7.17
Warmup 12/10 cal bike - 3rds 10 air squats, 5...more -
Monday 11.6.17
Warmup row 600/500m or bike 2min or run 400m ,...more -
Saturday 11.4.17
Warm-up 1st: get on rower or bike for 3min. (or...more -
Friday 11.
Warmup 12/10 cal bike - duck walk down- high kick...more -
Thursday 11.2.17
Warmup 12/10 cal row, 10 jumping jacks, 10 pvc pass...more -
Wednesday 11.1.17
Warmup 200m jog, 10 air squats - alt lunges down,...more -
Tuesday 10/31/17
Warmup 12/10 cal bike - 3rds 10 air squats, 5...more -
Monday 10/30/17
Warmup row 600/500m, then 3 rds - 10 air squats,...more -
Saturday 10/28/17
Saturday, October 28, 2017 Warmup 10 cal bike, 200m jog,...more -
Tuesday 10.24.17
Warmup 12/10 cal bike - duck walk down- high kick...more -
Thursday 10.19.17
Skill Work SNATCH: burgener warm up + skill transfer then,...more -
Wednesday 10.18.17
Warmup 200m jog, 10 air squats - alt lunges down,...more -
Monday 10.16.17
Warmup 200m jog, 10 air squats - alt lunges down,...more -
Saturday 10.14.17
Warmup 10 cal bike, 12/10 row, bear crawl - high...more -
Saturday 10.7.17
Warmup get loose then jog 400m walking lunges down -...more -
Friday 10.6.17
Warmup 3rds 10 air squats 5 down dog push ups...more -
Thursday 10.5.17
Warmup 10 cal bike, 10 jumping jacks, duck walk down...more -
Tuesday 10.3.17
Warm-up1: 10cal bike, hands to feet stretch, 10 air squat,...more -
Monday 10.2.17
Warmup 10cal bike, bear crawl down and back, jog 200m...more -
Friday 9.15.17
Warmup 400m jog, bear crawl down and back, inch worm,...more -
Thursday 9.14.17
Warmup get loose - at 5min after jog 400m -...more -
Tuesday 9.12.17
WARMUP 200M jog, bear crawl, inch worm, crab walk, high...more -
Saturday 9.9.17
WARMUP posted on whiteboard PARTNER WOD 2 Partners: only one...more -
Friday 9.8.17
WARMUP posted on the whiteboard STRENGTH / SKILL 1: bench...more -
Tuesday 9.5.17
WARM UP 400m run on own: as a group we...more -
9.4.17 Labor Day Monday
WARMUP on own Jog 400 and then get loose... foam...more -
Saturday 9.2.17
WARMUP jog 400 line up in rows of three: *...more -
Friday 9.1.17
WARMUP run 500, bear crawl, crab walk, inch worm, mobility...more -
Thursday 8.31.17
WARM UP 400m jog, mobilty work. coach lead stretched SKILL...more -
Tuesday 8.29.17
WARM UP 10cal bike, 400m jog, high kick, 5 air...more -
Monday 8/28/17
WARM UP row 500m, 5 down dog push ups, group...more -
Saturday 8.26.17
WARMUP 400m jog down: inch worm bar hang 10 seconds...more -
Friday 8.25.17
WARM UP 400m jog, PVC mobility, pvc 10 air squats,...more -
Thursday – 8.25.17
WARMUP 2rds jog 200m - 10 sumo air squats -...more -
Wednesday 8.24.17
WARM UP row 400m, grab a light kb and meet...more -
Tuesday 8.22.17
WARM UP 400m jog, bear crawl, crab walk, shoulder mobility,...more -
Monday 8.21.17
WARM UP 400m jog, 3rds 10 air squats, 5 jump...more -
Saturday 8.19.17
WARM UP 2x jog 200m then 10 air squats and...more -
Thursday 8.17.17
WARM UP Row 600/500, alt lunges down, 10 kb swings,...more -
Wednesday 8.16.17
WARM UP 2rds - 10 cal bike, dynamic stretches -...more -
Tuesday 8/15/17
WARM UP bike 2min or jog 200 row 2min -...more -
Monday 8/14/17
WARM UP 200m jog, 3rds x 10 alt lunges, 10...more -
Saturday 8.12.17
WARM UP bike for 2 min or jog 200m 3x...more -
Wednesday 8/9/2017
WARM UP 400m jog - bear crawl down - 10sec...more -
Tuesday 8/8/17
WARM UP 200m jog, 3 rds: pvc pass thrus, 5...more -
Monday 8/7/17
WARM UP row 600/500, 3rds 9 air squats, 6 squat...more -
Thursday 8.3.17
WARM UP 600/500m row, 5 air squats then 2 inch...more -
Wednesday 8.2.17
WARM UP jog 400m Inch worm banded side to side...more -
Tuesday 8.1.17
WARM UP 10cal bike, 200m jog, 3rds of 5 air...more -
Monday 7.31.18
WARM UP 500/400 row, 3rds x 5 air squats, 5...more -
Saturday 7.30.17
WARM UP individually: bike or row 3 min Group: line...more -
Friday 7.28.17
WARM UP 400m jog 5 air squats 5 jump squats...more -
Thursday 7.27.17
WARMUP 2 Rounds - row at #2 drag and 25...more -
Wednesday 7/26/17
WARM UP row 500, bear crawl, 10sec scap hang, crab...more -
Monday 7.24.17
WARM UP 10cal bike, 200m jog, 3rds 5 straight leg...more -
Saturday – 7.22.17
WARM UP jog 400 - then stretch. then line up...more -
Thursday 7.20.17
WARM UP 3min warm up - bike, jog, row then...more -
Tuesday 7.18.17
WARM UP Jog/walk 200m - 3rds: 10PVC air squat 10 PVC...more -
Monday 7.17.17
WARM UP 5cal bike, 200m jog, 5 cal bike -...more -
Saturday 7.15.17
WARM UP coaches choice PARTNER WOD 2 person team: all...more -
Saturday 7.15.17
WARM UP coaches choice PARTNER WOD partner wod - barbell...more -
Friday 7.14.17
WARM UP 400m jog - 3rds 10 sumo squat, 5...more -
Thursday 7.13.17
WARM UP 3min warm up - bike, jog, row then...more -
Wednesday 7.12.17
WARM UP row 600/400m - then, 5 air squats, alt...more -
Tuesday 7.11.17
WARM UP Jog/walk 200m - 3rds: 10PVC air squat 10...more -
Monday 7.10.2017
170710B MONDAY WARMUP 5cal bike, 200m jog, 5 cal bike...more -
Saturday Partner wod
WARM UP run 400m - 3rds 10 sump air squats,...more -
Friday 7.7.17
WARM UP bike for 3 min - bear crawl, scap...more -
Thursday 7.6.17
WARM UP lite jog 200m - coach led warm up...more -
Wednesday 7.5.17
WARM UP jog 200m, 10 airsquats +bear crawl DOWN +...more -
Tuesday July 4th
JULY 4TH - HERO WOD - David E. Hickman WARM UP...more -
Monday 7.3.17
WARM UP jog 400m or bike/row 3min - then PVC...more -
Saturday 7.1.17
WARM UP before class officially starts - option to run...more -
Friday 6.30.17
WARM UP 200m walk/jog, 3rds: 5 air squats, 5 push...more -
Thursday 6.29.17
WARM UP 200m walk/jog, 2rds - inch worm to rig,...more -
Wednesday 6.28.17
WARM UP 200m walk/jog, row with drag at 2 maintaining...more -
Tuesday 6.27.17
WARM UP walk/jog 400m, 10 PVC pass thrus, oh air...more -
Monday 6.26.17
WARM UP walk/jog 400m - 3 rds of 5 sumo...more -
Saturday 6.24.17
WARM UP Michelle has to do 42 burpees ALL: bike,...more -
Friday 6.23.17 – Happy Birthday Coach Michelle!
WARM UP jog 400m, (speed walk 200m) - bear crawl...more -
Thursday 6.22.17
WARM UP row at 2drag and 30-35 SM for 5min...more -
Wednesday 6.21.17
WARM UP 2min row - 5 rds 5 air squats...more -
Tuesday 6.20.17
WARM UP 200 jog, 20 cal row, touch toes stretch,...more -
Monday 6.19.17
WARM UP 200m jog PVC mobility 3rds 5 air squats...more -
Saturday 6.17.17
WARM UP row or bike for 3 min front lunges...more -
Friday 6.16.17
WARM UP jog 200 then row 500 at 2drag -...more -
Thursday 6.15.17
WARM UP bike 10 cal - jog 200m -then alt...more -
Wednesday 6.14.17
WARM UP jog 400m - front lunge down 5 front...more -
Tuesday 6.13.17
WARM UP jog 200 - row 400/200 - 3rds air...more -
Monday 6.12.17
WARM UP Everyone Jog 200m then basic on class size...more -
riday 6.9.17
WARM UP jog 200m - 5 down dog push up....more -
Thursday 6.8.17
WARM UP row 5 min - change the drag every...more -
Wednesday 6.7.17
WARM UP complete on own: 1. jog 200, 2. bike...more -
Tuesday 6.6.17
WARM UP jog 200m then row or 4min at #3drag...more -
Monday 6.5.17
WARM UP jog 200 row 400 m at 20SR and...more -
Saturday 6.3.17
WARM UP 400m jog coach led warm up pvc mobility...more -
Friday 6.2.17
WARM UP 200m jog, 10 air squats, 5 down dog...more -
Thursday 6.1.17
WARM UP Before anything - 4 min of run or...more -
Wednesday 5.31.17
WARM UP Before anything - 4 min of run or...more -
Tuesday 5.30.17
WARM UP Before anything - 4 min of run or...more -
Monday Memorial Day 5.29.17
WARM UP 200m jog 3rds 5 push ups 5 air...more -
Friday 5.26.17
WARM UP jog 400m, 3 rds 5 air squats, 5...more -
Wednesday 5.24.17
WARM UP row 600/500, front lunges down, 5 scap pull,...more -
Tuesday 5.23.17
WARM UP jog 200m, bike 10 cal, 3 rds 5...more -
Monday 5.22.17
WARM UP 200 jog, 200m row, 3 rds 5 air...more -
Saturday 05.20.17
WARM UP 10 air squats, 5 squat jumps lite jog...more -
Friday 5.19.17
WARM UP 10 air squats, 5 dog dog push ups,...more -
Thursday 5.18.17
WARM UP bike 10 cal, 15 air squats, jog 200m,...more -
Wednesday 5.17.17
WARM UP bike or 3 min then, 5 air squats,...more -
Tuesday 5.16.17
WARM UP row for 3 min - low drag. then,...more -
Monday 5.15.17
WARM UP bike or row 4 min - 50% -...more -
Saturday 5.13.17
WARM UP ride 3 min 3rds: 5 air squats 5...more -
Friday 5.12.17
WARM UP bike 10 cal then, 10 air squats, front...more -
Thursday 5.11.17
WARM UP bike 2 min- then 3rds 10 jumping jacks,...more -
Wednesday 5.10.17
WARM UP jog 200: then, 10 static hold air squats,...more -
Tuesday 5.9.17
WARM UP row for 3 min - low drag. then,...more -
Monday 5.8.17
WARM UP bike or row 4 min - 50% -...more -
Saturday 5.6.17
WARM UP 10 cal bike 10 air squats alt lunges...more -
Friday 5.5.17
WARM UP bike 10 cal then, 10 air squats, front...more -
Thursday 5.4.17
WARM UP row 500m - then 3rds 10 jumping jacks,...more -
Wednesday 5.3.17
WARM UP jog 200: then, 10 static hold air squats,...more -
Monday 5.1.17
WARM UP Before anything - 4 min of run or...more -
Saturday 4/29/17
WARM UP 400m jog - 10 air squats down -...more -
Wednesday 4.26.17
WARM UP jog 200: then, 10 static hold air squats,...more -
Tuesday 4.25.17
WARM UP bike 10 cal then, jog 200m then, 10...more -
Monday 4.24.17
WARM UP Before anything - 4 min of run or...more -
Saturday 4.22.17
WARM UP start with 10 airsquats, down/back, foward then backward...more -
Friday 4.21.17
WARM UP bike 10 cal then, row300/200m then, 10 air...more -
Wednesday 4.19.17
WARM UP Before anything - 4 min of run or...more -
Tuesday 4.18.17
WARM UP bike 10 cal then, jog 200m then, 10...more -
Saturday 4.15.17
WARM UP 10 air squats, jog 200m, bear crawl down,...more -
Friday 4.14.17
WARM UP 10 cal bike, 200m jog, 10 air squats, 5...more -
Thursday 4.13.17
WARM UP bike 1 min, jog 200m, 10 ari squats,...more -
Wednesday 4.12.17
WARM UP 200m run, 10 air squats, front lunges down,...more -
Tuesday 4.11.17
WARM UP Before anything - 4 min of run or...more -
MONDAY 4.10.17
WARM UP Before anything - 4 min of run or...more -
Saturday 4.8.17
WARM UP run 400 meters: 10 air squats - front...more -
Friday 4.7.17
WARM UP bike for 2min and row for 500m/400m 10...more -
Thursday 4.6.17
WARM UP 4 min bike or 4 min row or...more -
Wednesday 4.5.17
WARM UP jog 400 then bike or row for 3...more -
Tuesday 4.4.17
WARM UP jog 400 then bike or row for 3...more -
Monday 4.2.17
WARM UP jog 400m or bike 4 min or row...more -
Saturday 4.1.17
WARM UP warm up for 3 min on bike or...more -
Friday 3/31/17
WARM UP follow each other - Bike for 2 min...more -
Thursday, 3.30.17
WARM UP 4 min bike or 4 min row or...more -
Wednesday 3.29.17
WARM UP 4 min bike or 4 min row or...more -
Tuesday 3.28.17
WARM UP 10 min on clock: row for form at...more -
Monday 3.27.17
WARM UP row for 2min 20/10, 5 down dog push...more -
Saturday 3.25.17
CROSSFIT OPEN CrossFit OPEN 17.5 10 Rounds - 40 min...more -
Friday 3.24.17
WARM UP Buy in: Row 600m/500m then, 3rds:5 air squat...more -
Thursday 3.23.17
WARM UP on own warm up with bike or row...more -
Wednesday 3.22.17
WARM UP 600m row - 3 rds 5reps of 5second...more -
Monday 3.20.17
WARM UP Before anything - 3 min of row or...more -
Saturday 3.18.17
CROSSFIT OPEN CF OPEN 17.4 13MIN -AMRAP 55 DL 55...more -
Friday 3.17.17
Happy Birthday Gina!! WARM UP 2 rds: 10 cal bike...more -
Thursday 3.16.17
WARM UP row 500 m down / back high kicks...more -
Wednesday 3.15.17
WARM UP make 5 snow angels then, ride or row...more -
Monday 3.14.17
WARM UP 4 min row or ride - 45 sec...more -
Friday 3/10/17
WARM UP 4 min bike or row. 45 sec at...more -
Thursday 3.9.17
WARM UP Before anything - 4 min of run or...more -
Wednesday 3.8.17
WARM UP Before anything - 4 min of run or...more -
Tuesday 3.7.17
WARM UP CF: Before anything - 4 min of run...more -
Tuesday 3.7.17
WARM UP CF: Before anything - 4 min of run...more -
Monday 3.6.17
WARM UP Before anything - 4 min of run or...more -
Friday 3.3.17
WARM UP bike for 3 min - 3 rds: front...more -
Wednesday
WARM UP run 400 or bike/row for 4 min -...more -
Tuesday – 2.28.17
WARM UP warm up with 4 min on bike or...more -
Monday 2.27.17
WARM UP 4 min row or bike (or mixed) -...more -
Saturday 2.25.17
WARM UP 1rd: run 200 bike 10 cal row 250...more -
Friday 2.24.17
WARM UP 1rd: run 200 bike 10 cal row 250...more -
Thursday 2.23.17
WARM UP jog 400m or row for 3 min -...more -
Wednesday 2.21.17
WARM UP 2 rds; jog 200m bike 10 cal -...more -
Tuesday 2.21.17
WARMUP 200 m jog then, 4 min row for warm-up...more -
Monday 2/20/17
WARMUP 3 min bike or row - 5 PVC pass...more -
Saturday 2.18.17
PARTNER DAY .... WARM UP On OWN: 3 min bike...more -
Friday 2.17.17
WARMUP row 500m - then 3rds 10 jumping jacks, 10...more -
Thursday 2.16.17
WARMUP row for 500m or bike for 20 cal -...more -
Wednesday 2.15.17
WARM UP bike or row for 2 min junk yard...more -
Tuesday 2.14.17
WARM UP row 500m - then 3rds 10 jumping jacks,...more -
Monday 2/13/17
HAPPY BIRTHDAY Kenny aka 'THOR" and Brandy WARM UP Row...more -
Saturday 2.11.17
WARM UP ON OWN when you arrive: row or bike...more -
Friday 2.11.17
WARMUP row 500m - then 3rds 10 jumping...more -
Thursday 2.9.17
WARM UP Row or Bike for 4 min: then DOWN...more -
Wednesday 2.8.17
WARMUP bike or row for 2 min, junk yard...more -
Tuesday 2.7.17
WARMUP row 500m - then 3rds 10 jumping jacks, 10...more -
Monday 2.5.17
WARMUP row or bike 4min - 3 x bear crawl...more -
Saturday 2.4.17
WARMUP on own: bike or row 3 min as group...more -
Friday 2.3.17
WARMUP row 500m - then 3rds 10 jumping jacks, 10...more -
Thursday 2.2.17
WARM UP row for 500m or bike for 20cal -...more -
Wednesday 2.1.17
Happy Birthday Mark! WARMUP bike or row for 2 min,...more -
Tuesday 1.31.17
WARMUP row 500m - then 3rds 10 jumping jacks, 10...more -
Monday 1.31.17
WARMUP buy-in:ow / bike for 4min 2 rds 'down and...more -
Sunday 1.29.17
WARMUP 6 mins of bike and of row (mix it)...more -
Saturday 1.28.17
BOX CLOSED - HOME WOD RECOMMENDED: Do the HOME WOD...more -
Friday 1.27.17
THOR IS BACK! WARMUP Bike 2 min - 10 PVC...more -
Thursday, 1/26/17
WARMUP 500 m row - 10 push up, 10 air...more -
Wednesday 1.25.17
WARMUP Bike 2 min - 3 rds 10 PVC pass...more -
Tuesday 1.25.17
WARMUP 500 m row - 10 push up, 10 air...more -
Monday 1.23.17
WARMUP Bike 2 min - 10 PVC pass thru, oh...more -
Friday 1.20.17
Look Lisa go!! WARMUP bike 3 min 3 rds 10...more -
Thursday 1.19.17
WARMUP buy-in row or bike 3min 3rds 10 pvc pass...more -
Wednesday 1.18.16
WARMUP arrival - get on Bike for 5 min 3...more -
Tuesday 1.17.17
WARMUP 2min bike 2 min rowdown / back lunges /...more -
Monday 1.16.17
WARMUP ON OWN: 3 rds 10 cal bike 10 air...more -
Saturday 1.14.17
WARMUP Upon arrival- 4 minutes on the bike or row...more -
Friday 1.12.117
WARMUP on own: ride or row for 4min hanging stretch...more -
Thursday 1.13.17
at WARMUP On own - row or ride for 4...more -
Wednesday 1.11.17
WARMUP on own: 3 rds 5 push ups 10 jumping...more -
Tuesday 1.10.17
WARMUP 3min bike 3 rds 10 jumping jacks 10 air...more -
Monday 1.9.17
WARMUP 4 min row 2 min bike 4 inch worms:...more -
Saturday 1.7.17
WARM UP on own; 4 min row or bike Group:...more -
Friday 1.6.17
WARMUP On Own: get on the bike or rower for...more -
Thursday 1.5.17
WARMUP Bike 10 calorie 10 air-squat 5 squat jumps 10...more -
Wednesday 1.4.16
WARMUP ON OWN : 4 min - Row / RideGROUP:...more -
Tuesday 1.3.17
WARMUP ON OWN (anytime you get in Bike or Row...more -
Monday January 2, 2017
WARMUP 3 RDS 1 min bike or row 10 air...more -
Saturday NYE 12.31.16
WARMUP ON OWN: 4min on bike or rower GROUP: [down...more -
Friday 12.30.16
WARMUP ROW OR BIKE FOR 4 MIN GROUP RED LINE:...more -
Thursday 12.29.16
WARMUP 3 RDS BIKE OR ROW 1 MIN WALKING LUNGES...more -
Wednesday 12.28.16 – Julia’s day!
Anyone seen this guy? Chris, if you see this ......more -
Tuesday 12.27.16
WARMUP 3 min bike or row, 3rds -1 hamstring hang,...more -
Monday 12.26.16
HAPPY 59 DAVE!! WARMUP 3 rds: 5 cal bike, 9...more -
Saturday 12.24.16
WARMUP ON OWN: BIKE for 2 min ROW for 2...more -
Friday 12.23.16
WARMUP buy-in row 500m 3rds 5 inch worms 5 jump...more -
Thursday 12.22.16
WARMUP 3rds row 250m, 10 air squats, 10 push-ups STRENGTH...more -
Wednesday 12.21.16
WARMUP group tabata: 30/10 2rds - run in pace, air...more -
Tuesday 12.20.16
WARMUP buy-in row 500m, 3rds 5 inch worms, 5 jump...more -
Monday 12.19.16
WARMUP 3rds row 250m, 10 air squats, 10 push-ups STRENGTH...more -
Saturday 12.17.16
WARMUP on own: 2 min bike or row 3rds 10...more -
Friday 12.16.16
WARMUP partner-up to row 2 athletes pair up and...more -
Thursday 12.15.16
HAPPY BIRTHDAY Eileen! WARMUP 3 Rds 3 rds; 3 cal...more -
Wednesday 12.14.16
WARMUP Tabata warm up: 8 rds 20/10 run in place...more -
Tuesday 12.13.16
WARMUP 3 Rounds 200m row 10 air squat 10 modified...more -
Monday 12.12.16
WARMUP pick one... row 500 run 400 bike 2 min...more -
Saturday 12.10.16
WARMUP Group RED line Group relay PARTNER WOD Partner A...more -
Friday12.9.16
WARMUP red line SKILL WORK OH squat - progression -...more -
Thursday 12.8.16
WARMUP get loose at 5min after clock starts for 5min...more -
Wednesday 12.7.16
WARMUP 200m run or 250 row junkyard dog BENCHMARK 12...more -
Tuesday 12.6.16
WARMUP 6min row 250m or bike 10 cal 10 modified...more -
Monday 12.5.16
WARMUP 400 RUN or ROW- Dynamic Stretches- RED LINE Mobility...more -
Saturday 12.3.16
WARMUP row 500 walking high kicks to rig 10 hanging...more -
Friday 12.2.16
WARMUP run 400 m walking high kicks to rig 10...more -
Thursday 12.1.16
WARMUP 3rds 10 lunge twists 5 inch worms 10 high...more -
Wednesday
WARMUP 200m run 10 high kicks 10 pvc pass thrus...more -
Tuesday 11.29.16
Check out our Cardio CoreFit class immediately after our 6:30p...more -
Monday 11.28.16
WARMUP On Own pre-warmup - get loose with mobility (band,...more -
Saturday 11.25.16 Cindy’s 60th!
WARMUP walking high kicks down 50m run (out back door...more -
Black Friday 11.25.16
WARMUP Group RED LINE - coach led then set up...more -
Turkey Day 11.24.16
WARMUP Group Red Line w coach - static and dynamic...more -
Wednesday 11.23.16
WARMUP Group on RED LINE - coach led static and...more -
Tuesday 11.22.16
WARMUP On own mobility for 5 min at 5min after...more -
Monday 11.21.16
WARMUP get mobile using pvc 2 rds: 5 cal bike...more -
Saturday Partner WOD
WARMUP red line: everyone hold plank while one athlete at...more -
Friday 11.18.16
WARMUP 7 min on clock 5 cal bike 10 windmills...more -
Thursday 11.17.16
WARMUP run 200 m walking alternate lunges - down walking...more -
Wednesday 11.16.16
WARMUP On Own pre-warm up - get loose with mobility...more -
Tuesday 11.15.16
WARMUP 3rds (at the top of 3 minutes ) Row...more -
Monday 11.14.16
WARMUP Jog 400m from one side to the other... walking...more -
Saturday 11.12.16
WARMUP Group Red Line Coach led Mobility, Dynamic and Static...more -
Friday 11.11.16
WARMUP bike 5 cal row 10 cal bike 10 cal...more -
Thursday11.10.16
WARMUP ROW 500m @65-75% effort 10 high kicks each leg...more -
Wednesday 11.10.16
WARMUP on own - mobility run or row 400m group...more -
Tuesday 11.8.16
.16 WARMUP Row 500 3 rds 5 push ups 5...more -
Monday 11.7.16
Warm up run 400m Coach led dynamic stretches on RED...more -
Saturday 11.5.16
WARMUP 400m run warm up with pvc then 10 of.....more -
Friday 11.4.16
WARMUP row 200 run 200 10 airsquat 10 high kicks...more -
Thursday 11.3.16
WARMUP Bike 5 calorie run 200 bike 10 calorie run...more -
Wednesday 11.2.16
WARM UP Partner ROW - 2 person 100/200/300/400 meters each...more -
Tuesday 11.1.16
look for our WcG STORE to open back up.... WARMUP...more -
Monday 10.31.16
MISSING - Have you seen this couple...?? WARMUP On Own...more -
Saturday 10.29.16
WARMUP partner 2rds - a1 runs 200 a2 bikes for...more -
Friday 10.28.16
WARMUP 2 RDS: 200 RUN, 15/12 calorie BIKE, 15/12 calorie...more -
Thursday 10.27.16
WARMUP buy in: 500m row 60% intensity - then 2rds...more -
Wednesday 10.26.16
WARMUP Partner RUN Relay - 200m 2RDS ea. RED LINE...more -
Tuesday 10.25.16
WARMUP 2 rds 200m RUN - Dynamic Stretches 20 high...more -
Monday 10.24.16
WARMUP 400 RUN - Dynamic Stretches- RED LINE Mobility &...more -
Saturday 10.22.16
WARMUP Coach led group run with dynamic stretching PARTNER WOD...more -
Friday 10.21.16
WARMUP buy-in run 400m or row 600m 3 rds 10...more -
Thursday 10.20.16
WARMUP 2 rds 90 second bike 200m jog 90 second...more -
Wednesday 10.19.16
WARMUP buy-in 600/500 m row then.. 3 rds 10 air...more -
Tuesday 10.18.16
Our future champions....! WARMUP partner row 3 rds a1 row...more -
Monday 10.17.16
WARMUP Arriving early - get loose on own - mobility...more -
Saturday 10.16.16
WARMUP partner a1 runs 200 a2 bikes for max calorie,...more -
Friday 10.14.16
WARMUP buy in 200m jog 3 rounds 10 high kicks...more -
Thursday 10.13.16
WARMUP 5 min 200 meter jog 5 air squat +...more -
Wednesday 10/12/16
WARMUP group red line dynamic and static stretches partner junkyard...more -
Tuesday 10.11.16
WARMUP 400m run or row red line STRENGTH / SKILL...more -
Monday 10/10/2016
WARMUP buy-in 200 meter jog 3 rds 5 air squat...more -
Saturday 10.08.16
WARMUP Group RED line Group relay PARTNER WOD Partner A...more -
Friday 10.07.16
WARMUP Get loose - PVC pass thrus, shoulder circles, run...more -
Thursday 10-6-2016
WARMUP buy in 5 cal bike 3rds run 200 10...more -
Wednesday 10.5.16
WARMUP ON OWN: get loose - recommend 200m jog and...more -
Tuesday 10.05.16
WARMUP Get loose prior until 5 minutes after then, 400...more -
Monday 10.4.16
WARMUP get loose partner up for 2 rds A1 row...more -
Saturday 10/01/16
WARMUP if early - ON OWN get loose Group jog...more -
Friday 9.30.16
WARMUP 5 cal bike 200m run 10 calorie row Dynamic...more -
Thursday 9.29.16
WARMUP 400 RUN - Dynamic Stretches- RED LINE Mobility SKILL...more -
Wednesday 9.28.16
WARMUP get loose 600/500m row dynamic stretches CHIPPER PARTNER CHIPPER:...more -
Tuesday 9/27
WOD 800m RUN - Dynamic Stretches - RED LINE Mobility...more -
Monday 9.26.16
WARMUP 400 RUN - Dynamic Stretches- RED LINE Mobility SKILL...more -
Saturday 9.24.16
WARMUP get loose 400m run Mobility SALLY PARTNER WOD 200...more -
Friday 9.23.16
WARMUP Get loose with mobility movements Run 200 Junkyard Dog...more -
Happy Birthday LANA 9.22.16
WARMUP for the first 5 minutes of class - ON...more -
Wednesday 9.21.16
WARMUP ON OWN get loose - mobility movements (arm circles,...more -
Tuesday 9.20.16
WARMUP Mobility movements : 3x for arm - windmill -...more -
Monday 9.19.16
WARMUP Group Mobility movements - coach lead On Own -...more -
Saturday 9.17.16
WARMUP mobility on own group run 400 group dynamic stretch...more -
Friday 9.16.16
WARMUP Mobilty movements - then tabata Row 20/10 4 min...more -
Thursday 9.15.16
WARMUP Mobility movements until 5:05 - Then, 3 rds RUN...more -
Wednesday 9.14.16
WARMUP mobility movements - run 200m - junkyard dog PARTNER...more -
Tuesday 9.13.16
WARMUP run 400m, dynamic walking stretches (broad jumps, spiderman, inch...more -
Monday 9.12.16
WARMUP Mobility movements until 5:05 - Then, 3 rds RUN...more -
Saturday 9.10.16
WARMUP ON OWN - get loose - mobility movements (arms/legs)...more -
Friday 9.9.16
WARMUP OWN ON: Mobility Movements - windmills, open/close gate, air...more -
Thursday 9.8.16
WARMUP 5 cal bike, 5 air squat, 5 squat jump...more -
Wednesday 9.7.16
WARMUP 2 rounds: 200m jog 10 air squat 5 squat...more -
Tuesday 9.6.16
WARMUP get loose then... 1000m ROW (men pace between 1:55/2:00....more -
Monday LABOR day 9.5.16
HERO WOD LUMBERJACK 20 deadlifts 400m run 20 kb swings...more -
Saturday 9.4.16
WARMUP get loose - mobility movements Group jog 400 meter...more -
Friday 9.2.16
WARMUP Mobility - loosen up 400 meter run Dynamic Stretches...more -
Thursday 9.1.16
WARMUP Mobility - 5 air squat, spider man, windmills 20...more -
Wednesday 8.31.16
WARMUP Partner Relays 200 x 2 each 5 inchworm, 5...more -
Tuesday 8.30.16
WARMUP 800 Run negative split Mobility - windmills, open and...more -
Monday 8.29.16
WARMUP 400 run dynamic stretch red line mobility STRENGTH /...more -
Saturday 8.27.16
WARMUP COACH will lead the group...more -
Friday 8.26.16
WARMUP Partner Warm-up: Bring your Friend on a WARM UP...more -
Thursday 8.26.16
WARMUP 400m run 400m row dynamic stretch - walking alternate...more -
Wednesday 8.25.16
WARMUP 2 person partners A1 row 100 meters A2 jumping...more -
Tuesday 8.23.16
WARMUP 5 calorie bike 200 m jog Dynamic Stretch: 10...more -
Monday 8.22.16
WARMUP 400m run or row dynamic stretch pvc role SKILL...more -
Saturday 8.20.16 Partner WOD
WARMUP 400 m jog (around...more -
Happy Birthday Kyle aka “The Kid”
WARMUP Jog 400 Dynamic Stretch - walking alt lunge twists,...more -
Thursday 8.18.16
WARMUP Jog 400 or Row 600 m Group Dynamic Stretch...more -
Wednesday 8.17.16
WARMUP Partner ROW - 2 person 100/200/300/400 meters each Dynamic...more -
Tuesday 8.16.16
WARMUP 2 rds 200m jog 10 air squats 10 walking...more -
Monday 8.15.16
WARMUP if your early - pre warm up 400 m...more -
Saturday 8.13.26
WARMUP 400m jog group dynamic stretch - line up in...more -
Friday 8.12.16
WARMUP run 400 dynamic stretch SKILL WORK Deadlift 1 rep...more -
Thursday 8.11.16
HAPPY BIRTHDAY COACH MIKE WARMUP 200m jog dynamic stretch GROUP...more -
Wednesday 8.10.16
WARMUP Get Loose Partner Warm up: 3 rds each 12/10...more -
Tuesday 8.9.16
WARMUP 5 min on the clock Buy-in: 200 m jog...more -
Monday 8.8.16
WARMUP If early - get loose on own. As a...more -
saturday 8.06.16
If you are early please take advantage of the time...more -
Friday 8.5.16 Sarah Bday
WARMUP Jog 400m Dynamic Stretch: 5x each side Alternate Lunge...more -
Thursday 8.4.16
WARMUP 200mRun Dynamic Stretch - 10each alternate lunge twists, knees...more -
Wednesday 8.3.16
WARMUP ON OWN Get Loose - Mobility 10 cal row...more -
Tuesday 8.2.16
FAMILY NIGHT OUT WODS WARMUP 1 Mile Run mobility before...more -
Monday 8.1.16
WARMUP 2rds 10 cal row 10 air squat 10 jumping...more -
Saturday 7.30.16
WARMUP Group RED line Group relay PARTNER WOD Partner A...more -
Friday 7.29.16
WARMUP Mobility / Stretch 5x 10sec bar hangs RED LINE...more -
Thursday 7.28.16
WARMUP RED LINE Group stretch and Mobility SKILL WORK BACK...more -
WEDNESDAY 7.27.16
WARMUP Lite Stretching & Mobility on own then.. 200m jog...more -
TUESDAY 7.26.16
WARMUP ON OWN Mobility Movements BUY-IN: 5 cal bike 10...more -
MONDAY 7.25.16
WARMUP buy -in 10 windmills each arm 3rds 5 air...more -
Sunday 7.24.16
OPEN GYM 8am - 10:30am...more -
SATURDAY 7.23.16
WARMUP On Own PVC Pass Thrus 1X: 10 Windmill 5...more -
FRIDAY 7.22.16
WARMUP ON OWN PVC pass thru 10 windmills - L+R=1...more -
THURSDAY 7.21.16
WARMUP Cardio Warmup JOG 200 meter BIKE 5 calorie ROW...more -
WEDNESDAY 7.20.16
WARMUP RED LINE Mobility / Stretch PARTNER WOD Partner WOD...more -
Tuesday 7.19.16
WARMUP 2 rds row 12m/10w calories 8 air squats 4...more -
Monday 7.18.16
WARMUP 2 RDS 200m jog 2 stationary inchworm 4 air...more -
SUNDAY 7.17.16
SUNDAY 7.17.16 OPEN GYM OPEN GYM 8:30a - 10:30a...more -
Friday 7.15.16
WARMUP get mobile / loosen up w/WcG coach 5 air...more -
THURSDAY 7.14.16
WARMUP 2 person partner row - A1 row and continues...more -
WEDNESDAY 7.13.16
WARMUP 2 rds 200m jog 5 air squat (slow and...more -
TUESDAY 7.12.16
WARMUP 200m run 5 air squat 5 squat jumps 5...more -
MONDAY 7.11.16
WARMUP 2rds 200m jog 5 air squat jumps 5 push...more -
SUNDAY 7.10.16
SUNDAY 07/10/16 OPEN GYM MEMBERS ONLY 8:00am - 10:30am...more -
SATURDAY 07.09.16
WARMUP Guest Coach Jess B special... PARTNER WOD A1: For...more -
FRIDAY 07.08.16
WARMUP 2 rounds 5 cal bike 200 m run then...more -
Thursday 07.07.16
WARMUP 2 rounds row 1min 5 hrpu 5 superman 5...more -
WEDNESDAY 07.06.16
WARMUP 2 rds 200 m run 5 inch worms 2...more -
Tuesday 07.05.16
MOBILITY/STRETCH Group meets on Red Line WARMUP Partner Heart Rate...more -
Saturday 7.2.16
WARMUP Red line mobility PARTNER WOD WOD 1 3-6-9 OH...more -
Friday 07/01/16
WARMUP 200m run 20' inch worms 20' board jump 20...more -
Thursday 6.30.16
WARMUP 20' inchworm jog 200 20' Broad Jumps jog 200...more -
Wednesday 6.29.16
WARMUP RED LINE Mobility 5 MIN PARTNER WOD PARTNER 2...more -
Tuesday 6.28.16
WARMUP 20 air squats 200m run 2 wall walks 400m...more -
Monday 06.27.16
WARMUP 200m Partner Relays Partner A runs 200m (down and...more -
Saturday 6.25.16
WARMUP 400m run 4 air squat 4 squat jump 4...more -
Thursday 6.23.16
WARMUP 300m/250m row 3rds 2 hrpu 4 superman 6 alternating...more -
Wednesday 06.22.16
WARMUP 400m run buy-in 4 rds 10 k2E crunch sit...more -
Tuesday 6.21.16
WARMUP 200m run then 3 rds 5 pvc pass thru...more -
Monday 06.20.16
WARMUP 3 rds 5 cal bike 5 air squats (slow...more -
Saturday 06.18.16
WARMUP 200m jog 5 air squat jumps 5 push ups...more -
Friday 06.17.16
WARMUP 2 rds 200m...more -
Thursday 6.16.16
WARMUP 5 cal bike 10 kb swings 35/26, 18 10...more -
Wednesday 6.15.16
WARMUP Jog 400 - negative split 5 air squat HOLD...more -
Tuesday 06.14.16
WARMUP 400m run or row 5 air squat 4 squat...more -
Monday 06.13.16
WARMUP 3 rds row 300/200 5 hrpu 5 superman 5...more -
Saturday 06.11.16
PARTNER WOD Teams of 3ppl 60 cal bike 60 cal...more -
Friday 06.10.16
WARMUP 2 rds Row 250 5 push-ups 4 air squat...more -
Thursday 06.09.16
WARMUP RED LINE - Group Mobility METCON 5 ROUNDS 1...more -
Wednesday 6.8.16
WARMUP 8 min Jog 200 5 airsquat 5 inch worms...more -
Tuesday 06.08.16
WARMUP 1,000 Meter Row 1,000 meter row for time SKILL...more -
Sunday 6.05.16
OPEN GYM 8:30a - 10:30am...more -
Saturday 06.04.16
WARMUP 800m run 5 air squats 5 squats jumps walking...more -
Friday 06.03.16
WARMUP 5 Calorie Bike then Jog 400m Meet on the...more -
Thursday 06.02.16
WARMUP Group RED line - mobility 400 meter jog -...more -
Wednesday 06.01.16
BIRTHDAY WOD Chipper 45 box jump 24/20 5 wall walk...more -
Tuesday 5.31.16
WARMUP 3 RDS (1 ea) 200m run - 10 superman,...more -
Monday 5.30.16
HERO WOD MURPH 1 Mile Run 100 Pull Ups 200...more -
Saturday 5.28.16
WARMUP Outside for mobility PARTNER WOD 3 separate stations 10min...more -
Friday 16.27.05
WARMUP Group Red Line Mobility / Stretch warm up for...more -
Thursday 16.26.05
WARMUP Lite jog down and back (200m) 10 air squats...more -
Wednesday 16.25.05
CHIPPER Mid- Week Partner Chipper 60 cal row run 100m...more -
Tuesday 16.24.05
WARMUP 8 MIN Tabatas - 2RDS 4 min T2B 4...more -
Monday 5.23.16
WARMUP Partner up: Partner A row 250m Partner B 3...more -
Sunday 16.22.05
OPEN GYM - MEMBER ONLY 8:30am - 11:30am...more -
Saturday 16.21.05
PARTNER WOD Partner A & Partner B work togther: Thruster...more -
Friday 16.20.05
BIRTHDAY WOD Buy In 52 Dbl Unders Wod 1...more -
Thursday 16.19.05
WARMUP 20 air squats 200m run 2 wall walks 400m...more -
Wednesday 16.08.05
WARMUP Group RED line 4min fish game WOD Barbells And...more -
Tuesday 16.17.05
WARMUP Group Red line for mobility SKILL WORK DEADLIFT Determine...more -
Monday 16.16.05
WARMUP Red "LINE" Mobility Rower "fish game" SKILL WORK Bench...more -
Saturday 16.14.05
Warm up Group RED line Group relay PARTNER WOD Partner...more -
Friday 16.13.05
WARMUP 2rds 500m Row or 400m Run Meet on RED...more -
Thursday 16.12.05
WARMUP 4RDS 5 PU 10 Air Squat 15 Sit ups...more -
Wednesday 16.11.05
WARMUP Group mobility on RED line CHIPPER Not So Chipper......more -
Tuesday 16.10.05
Mobility/Stretch Group meets on red line Warmup 10 min time...more -
Monday 16.09.05
MOBILITY/STRETCH Group meets on Red Line WARMUP Partner Heart Rate...more -
Saturday 16.07.05
For those of you who are participating in the World...more -
FRIDAY 16.06.05 WOD
WARMUP * Mobility on Red Line * 3rds - Partner...more -
16.05.05 WOD
WARMUP Benchmark Row Or Ride Makeup Row - 1000 meters...more -
16.04.05 WOD
CHIPPER Chip Away At This "Chipper" 100 Weighted sit ups...more -
Tuesday 16.03.05 WOD
WOD 16.03.05 SKILL WORK Deadlift - 50% x 5, 55%...more -
Monday 16.02.05
Skill: Pull Ups Strict / Kipping Push Press - 5,3,2,1,1 Metcon: 12...more -
Friday 16.29.04
Warm up: Group Metcon: 5 RFT - 10 Pull ups,...more -
Thursday 16.28.04 WOD
Warm up: 3rds Run 200m 10 PU Mobility: Group Skill:...more -
Wednesday 16.27.04 WOD
Warm up: Group Skill Work: Rig Bar Work Chipper: 10...more -
Tuesday 16.26.04 WOD
Tuesday 16.26.04 WOD Warm up: 500m buy in then partner...more -
Monday’s WOD 16.25.04
Happy Birthday to our Founding member Cara (aka CC)...more -
Sunday 16.23.04 Open Gym – MEMBERS ONLY
Sunday's OPEN Box from 8:30 - 12 noon Come and...more -
Friday WOD 16.22.04
Warm up: posted on box whiteboard Skill Work: Clean and...more -
Thursday April21st WOD
Metcon: "Fight Gone Bad" 5 Rounds: Wall Balls Sumo Deadlift...more -
Wednesday April 20th WOD
Skill: Back squats off the rack 5@40%, 5@50%, 5@60% 3@65%, 3@65%...more -
Tuesday April 19th WOD
Benchmark WODS Annie 10 min time cap Weighted Sit ups...more -
Monday April 18th WOD
Gene's birthday WOD Our Tradition is a birthday WOD for all...more -
Saturday April 16th Partner WOD
Partner WOD 8 rounds for time: 8 burpees 6 squat...more -
Friday April 15th WOD
Chipper for time 80 weighted sit ups 70 dbl unders...more -
Thursday April 14th WOD
20min EMOM Rd 1,3,5,7,9,11,13,15,17,19 3-5 Bear complex Rd2,4,6,8,10,12,14,16,18,20 20 Bar...more -
Wednesday April 13th
Partner Row 5rds 300m/200m (men/women) Then Burpee ladder 1-10 alternate...more -
Tuesday April 12th WOD
Metcom: For time 20min AMRAP 10 wall ball sit ups...more -
Monday April 11th WOD
16.4.11 Warm up 3 rds Rd1 250 row 20 air...more -
Wednesday March 23 WOD
Partner Warm up: 3 rounds each Partner A jogs 400M...more -
Tuesday March 22
No weights but buckle up.... 3min each station Air bike...more