Come and join us for open gym from 1000-1200!
Sunday, February 26th
Workout of the Day
Saturday, February 25th
AMRAP 24 *teams of 2* 3 Power Cleans 135/95 | 115/75 | 95/65 6 HSPU | 1-2 mats | Pike Push Ups/Z-Press 9 Wall Balls ***One partner must complete one full round while other partner rests before switching*** Workout –… Read more »
Friday, February 24th
Crossfit Open 23.2 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have… Read more »
Thursday, February 23rd
Ring MU – Spend ~ 10 minutes working on kipping drills then ~ 5 minutes to perform 3 max effort super sets of strict ring pull ups/ring rows + ring dips, rest 60s between sets. Ring MU – EMOM for… Read more »
Wednesday, February 22nd
Strict Pull Ups – One Max Effort set followed by 4 sets at 60% of that number Strength – for those without strict pull ups, or even those with just one or two, lets use bands today and less assistance… Read more »
Tuesday, February 21st
Strength: Strict Press, 5 sets 1×5 at 75%, 1×4 @ 80%, 3×3 at 85% Strength: Strict press will drop one rep between rounds one two and three while working up in percentage. Keep rest to around 90s for these until… Read more »
Monday, February 20th
Deadlift – 4×3 at 70-75% w/ 3 second pause 2″ off ground Strength – we’re going to be incorporating a 3 second pause right after pulling the bar off the ground to establish control and consistency with our brace. If… Read more »
Sunday, February 19th
Hero WOD Bert For time: 50 burpees 400m run 100 push ups 400m run 150 walking lunges 400m run 200 air squats 400m run 150 walking lunges 400m run 100 push ups 400m run 50 burpees For scale, have athletes… Read more »
Saturday, February 18th
In Teams of 2: 4 Rounds for time: 40 min cap 400m Plate Run 45/35 | 35/25 | 25/15 (together, only one plate) 3 Rope Climbs 7 Push Jerks 185/135 | 155/105 | 115/85 15 Deadlifts 185/135 | 155/105 |… Read more »
Friday, February 17th
Open 23.1 RX: Complete as many reps as possible in 14 minutes of: 60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb ball to 10-ft target, 135-lb cleans Scale: 60-calorie row50 hanging knee raises40 wall-ball… Read more »
Today's WOD
Monday, April 29th
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
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