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WODs

Our Workouts of the Day are posted here so you can follow along with our CrossFit group class programming.

Thursday 07.26.2018

Strength Sots Press 3-3-3-3 Snatch balance 2-2-2-2 High hang snatch + OHS (both w/pause in the catch) 5 x 1+1 WOD 12min EOMOM 2min to perform: 5 Back squats (from the floor) 135/95 Shuttle run 10 GHDSU's/Wtd ambit situp 20/14

Wednesday 07.25.2018

BEACH WOD!!! for 12:00, 5:30 & 6:00pmFor 6:00, 7:00am, & 4:00pm...2 Rounds400m Run500m RowThen...3 Rounds, 1min eachBurpeesBattle ropesMB over barBox step oversAbmat situpsREST 1min2 Rounds400m Run500m...

Friday 2.10.2017

Strength Single arm DB snatch 3 - 3 - 3 - 3 Single arm OHS 3 - 3 - 3 - 3 WOD For time 42 Alternating DB snatch 50/35lb 21 T2B 42 DU's 30 Alt DB snatch 15 T2B 30 DU's 18 Alt DB snatch 9 T2B 18...

Thursday 2.9.2017

Skill HSPU's Strength Power cleans 2 - 2 - 2 Open WOD 15.4 8min AMRAP 3 HSPU's 3 Cleans 185/125lb 6 HSPU's 3 Cleans 9 HSPU's 3 Cleans And so on...

Wednesday 1.04.2017

Strength 3 Position snatch (high hang + @ knee + from the deck) 4 x 1+1+1 WOD 12min EMOM 4 Power snatches 115/75lb 6 Box jumps 24/20"  

Saturday 12.10.2016

Partner WOD For time: 2000m Row 50 Hang power snatches 95/65lb 50 Alternating box overs 24/20" 50 Synchro KBS 53/35lb 50 Burpees over partner 500m OH plate carry 45/25lb 1000m Row