Happy Birthday WOD...we know how much you love them!!!
Warmup Coach Led WOD-Metcon Happy Birthday March 2017 Donovan (7), John W. (9), Liliana (14) and Bob (30) 3 Rounds 7 Overhead Squats,...
Constant Tension Deadlifts
Warmup 1000M Row 40 Sots Press 40 Good Mornings, 75/55 Strength Pause Front Squats 15 Minutes to Establish Heavy Double, holding 3...
What's that face?!
Warmup 2 Rounds 200M Run 10 Bent Press 10 Box Jumps Overs, 12/8 10 Push Ups Strength 4x4 Back Squats @ 80% of Monday's Heavy Triple E3M...
I Love CrossFit EMOM's!!!
Warmup 400M Run 100Ft Broad Jumps 30 Hollow Rocks 30 Ball Cleans WOD - Metcon 20 Minute EMOM Even: 15 Double Unders 5 Toes to Bar Odd: 3...
More Squats = Getting Stronger
Warmup Coach Led Strength Back Squats 15 Minutes to Establish Heavy Triple Then... 2x5 @ 70% of Above WOD - Metcon 10Minute AMRAP 2...
Back Squat Friday
Warmup Coach Led Strength 4x5 Back Squats @ 70% of heaviest lift from last 3 weeks WOD - Metcon Helen 3 Rounds 400M Run 21 KB Swings 12...
Yeah...Team WOD!!!
Warmup Team Warm Up 200M Partner Ball Toss 40 Partner Ball Toss Squats 40 Partner Ball Sit Ups 40 Partner Ball Twists WOD - Metcon 20...
Muscles and Snatches
Warmup 800M Run 30 Ring Rows 20 High Hang Snatch Strength 4x2 Front Squats @ 80% of heaviest FS lift from the last 3 weeks E4M WOD -...
More Squats....
Warmup 500M Row 25 Ball Cleans 25 Good Mornings, 75/55 100 Sit Ups Strength 4x3 Back Squats E4M WOD - Metcon Grace 30 Clean and Jerks,...
Who really likes Monday's anyways???!!!
Warmup Coach Led Strength 5x3 Minute Amarap's 20 Lunges, 75/55 15 Push Press, 75/55 10 Box Jumps, 24/20 ME Double Unders 1 Minute Rest...
