WOD: Squat, MUs, GLs, Pistols, BJs
Friday Workout Of the Day LIFT Back Squat 3×5 @ 80% WOD 5 Rounds… 4 Muscle-Ups 6 Goblet Lunges (50/35) 8 Pistol Squats 10 Box Jumps (24/20)
WOD: Squat, MUs, GLs, Pistols, BJs Read More »
Friday Workout Of the Day LIFT Back Squat 3×5 @ 80% WOD 5 Rounds… 4 Muscle-Ups 6 Goblet Lunges (50/35) 8 Pistol Squats 10 Box Jumps (24/20)
WOD: Squat, MUs, GLs, Pistols, BJs Read More »
Thursday Workout Of the Day LIFT Clean 4×3 @ 75-80% WOD 30-20-10 Hand Release Pushups 60-40-20 Med Ball Situps (20/14) BUY OUT 10 Tire Flips
WOD: Cleans, HRPUs, MBSUs, Tires Read More »
Saturday Workout Of the Day SKILL Muscle-Ups WOD 3-6-9-12-15-18-21 Overhead Squats (95/65) Bar-facing Burpees
WOD: MUs, OHS, BFBs Read More »
Tuesday Workout Of the Day LIFT Bench Press Find 1RM BUY IN 90sec L-Sit WOD ‘Lactic Acid Threshold Test 1.0’ 5 Sets 30sec Row/Bike (Max Calories) 2min Rest
WOD: Bench, L-Sit, Row Read More »
Monday Workout Of the Day LIFT Front Squat 3×5@80% 1RM Hero WOD: “DT” 5 Rounds… 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks
WOD: Front Squats, “DT” Read More »
Tuesday Workout of the Day LIFT Back Squats 4×5 @80% WOD 7min AMRAP 2+ Lateral Box Jumps (24/20) 1+ Overhead Squats (95/65)
Alright, it’s game time!! Well Castro hit us with a pretty crazy workout! This will be a 15min WOD. We have 15min time windows to work with. Obviously, time will be tight. We are going to stick with the timeslots you have selected and do our best to stay on time. In order for that
Notes on the Open Workouts Read More »
Congratulations to our athlete of the month for December, Aaron Hlady. Aaron started with us near the end of 2013 and has made steady progress over the past year. He has dedicated countless hours into following strength progressions in CrossFit Football, which has paid dividends as he really recently posted a 255lb clean (40lb PR).
December Athlete of the Month Read More »
Saturday Workout Of the Day SKILL/ACCESSORY 3 Rounds (Not For Time) Handstand Holds -30secs 20 KB Russian Twists (10RT/10LT) (50/35) Superman Holds -30secs *Advanced Athletes may use GHD to perform Superman Holds. *For the Russian Twists we want to separate the shoulders from the hips. I.e. keeping the hips as square as possible throughout the
WOD: Core, Tires, Jumps, Squats, and Farmers Read More »
Friday Workout Of the Day LIFT Snatch Complex 5 Rounds every 3mins work up to heaviest set of complex: 3 Snatch High Pulls 3 Power Snatch 3 Snatch Pulls *Athlete must stay connected to BB WOD WOD 1) Partner Rope Climb Relay 5-4-3-2-1 While partner A performs rope climbs partner B must hold Plank. If
WOD: Snatch Work, Rope, Plank, Row Read More »