Reminder: At 6pm, Dave Castro will announce 3 workout options for 18.5 on the CrossFit Games Facebook page. The CrossFit community will then have the chance to vote on the workouts and select the one we will have to perform for Week 5 of the Open. Dont forget to vote! And be sure to stop […]
WOD: Rows, Core, Step-Ups Read More »
Hey all, we have exciting news! WHAT!? For the first time ever, we will be offering customized programming during our upcoming 10-week strength cycle. WHO!? Custom programming will be available to more experienced athletes (6+ months of CrossFit) who will be paired with a training partner (or two) with similar goals and availability WHEN!? This
Project: Let’s Get Strong! Read More »
Wednesday Workout Of the Day WOD 1 E3MOM x 4 3 Back Squats @ 80% 1 Rope Climb WOD 2 5 Rounds… 5 Squat Snatches (135/95) 10 Bar-Facing Burpees 25 Double Unders
WOD: Back Squat, RC, Snatches, BFBs, DUs Read More »
Tuesday Workout Of the Day LIFT E3MOM x 4 3 Cleans @ 75% 30 Yard Farmer’s Carry (heavy) WOD 12min AMRAP 21 Wall Balls (20/14) 14 Situps 7 Strict Ring Dips
WOD: Cleans, Farmer’s, WBs, SUs, Dips Read More »
Monday Workout Of the Day WOD 1 4+min AMRAP* 15 Thrusters (100/65)15 Chest to Bar Pullups * If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.If 270 reps (9 rounds) are completed in
WOD: Thrusters, Pullups, Row Read More »
Sunday Workout Of the Day LIFT Snatch 3-3-2-2-1-1 WOD 15min AMRAP5+ Bar-Facing Burpees5+ Power Cleans (135/95)5+ Double Unders5+ Box Jumps (24/20)
WOD: Snatches, BFBs, Cleans, DUs, BJs Read More »
Saturday Workout Of the Day 18.4 “Dianne”21-15-9Deadlifts (225/155)Handstand Pushups then… 21-15-9 Deadlifts (315/205)50ft Handstand Walk 9min cap
Reminder to sign up for a heat in the Google Sheet & note your start time may be a little earlier than you signed up for, as the intervals are 12min this week. Let’s crush it Royal City! 💪🤸
Friday Workout Of the Day BUY IN 10 Turkish Getups WOD 1 5 Rounds 2mins to complete… 250/200m Row 60 Yard Shuttle 2mins rest WOD 2 8min AMRAP 15 Wall Balls (20/14) 5 Strict Pullups
WOD: Row, Shuttle, WBs, Pullups Read More »
Thursday Workout Of the Day WOD 1 E3MOM x 3 10 Bent-Over Row 1 Rope Climb WOD 2 5-10-15 Strict Toes To Bar 10-20-30 Single-Arm Overhead Stationary Lunges (50/35) 15-30-45 Med-Ball Situps (20/14)
WOD: BOR, RCs, T2Bs, OHLs, MBSUs Read More »
