Archives

Warm Up 15 min. 250m Row 10 Good Mornings (45/35) 2 min. Hip Mobility – Athlete’s Choice Skills Power Clean Deadlift WOD I. EMOTM for 7 minutes 3 Power Cleans (light!) – Focus [...]

Warm Up CF Warm Up 3×15 Skill Bench Press WOD 5 Round for Time: 500m Row 15 Bench Presses (135/95) [...]

  With such a great response to our CrossFit Juniors trial, we have decided to add BOTH a kids AND a juniors program in addition to a family WOD!!  All three start this week.  Further [...]

Warm Up 3 Rounds 10 Wall Squats 30 sec Handstand Hold 15 Pass Throughs with PVC Pipe Skills Overhead Squat Squat Snatch WOD 5 Rounds: 7 Overhead Snatches (115/75) 7 Ring Dips 5 Squat Snatches [...]

Warm Up CrossFit Warm Up 3×15 Skill Thruster WOD Teams of 2: *One person working at a time 3 min. AMRAP Thrusters (115/75) 1 min. rest 2 min. AMRAP Thrusters (115/75) 1 min. rest 1 min. [...]

Warm Up 3 Rounds: 250m Row 10 Standing Broad Jumps 15 T2B Skills Sumo Deadlift High Pull (SDHP) WOD 21-15-9 SDHP (75/55) Box Jumps (24/20) Pull Ups After Party 20 Bridge Ups [...]

Warm Up Heavy Day Prep Skills Back Squat WOD I. Back Squat 5RM II.  5 Rounds: 5 Shuttle Runs 10 Back Squats (75% 5 RM) [...]

Warm Up Junkyard Dog Skills Goblet Squats WOD 3 Round AMRAP of 1 Minute Stations: KB Swings (53/35) Goblet Squats (53/35) Ab Mat Sit Ups Hand Release Push Ups Rest After Party Double TABATA [...]

Warm Up 3 Rounds: Run 200m 30 Double Unders 3 Wall Walks Skills Rope Climb Hang Squat Clean WOD 15 min. AMRAP: 5 Hang Squat Cleans (155/105) 1 Rope Climb 5 Hand Stand Push Ups 1 Rope Climb [...]

Warm Up 3 Rounds 400m Row 10 Handstand Push Ups 30 sec L Sit Hold Skills Back Squat WOD I. Back Squat – 5, 4, 3, 3, 3 II.  “Griff” Run 800m Run 400m Backwards Run 800m Run 400m [...]