Category: Uncategorized

Hot Air Balloon

Warm-up 2 Rounds 80 Singles* 6 Bent Over Rows 6 Burpees 6 Muscle Snatches** *Rnd 2 – 40 Dubs **Rnd 2 – 6 OH Squats Mobility Calf Rolling Thoracic Rolling Strength EMOM18 2 Squat Snatches 40 Double Unders Rest ADV – Heavy Rope Snatches- start at 70% of 1RM Squat Snatch and build throughout the […]

Kettlebell Crush

Warm-up 15/12 Calorie Bike 10 Alternating KB Russian Swings 10 Turkish Sit Up* 12/9 Calorie Bike 10 KB High Pull From Hang Each Side 10 Windmill* 9/6 Calorie Bike 10 Kettlebell Swings 10 Seated Strict Press* *total reps, split between arms Schwinn Cals = 22|18-18|14-14|9 Mobility Pigeon Stretch Quad Stretch Skill Kettlebell Clean and Jerk […]

Sunday Shake Up

Warm Up Coach’s Choice Strength E2MOM10 Push-Jerk 3 Reps -Warm-up to be able to start at 75% WOD In 13 Minutes 30 Box Jumps 24|20 25 Front Squats 135|95 20 Box Jumps 15 Front Squats 10 Box Jumps 5 Front Squats Rest 2 Minutes In the remaining time complete 5 Shoulder to Overhead 135|95 10 […]

Spring Cleaning

Warm-up 400M Run Then 12 – 9 – 6 -Muscle Clean* -Push-Up** -Good Mornings *High Hang, Mid Hang, Floor **Regular Push-Up, Diamond Push Up, Clapping Push-up Mobility Pigeon Stretch Calf Stretch WOD 21 Burpee Lateral Jumps 21 Power Cleans 115|75 200m Run 18 Burpee Lateral Jumps 18 Power Cleans 300m Run 15 Burpee Lateral Jumps […]

Open WOD 21.3

The Open is Back!! CrossFit Open Wods will be completed in all classes on Friday for the next three weeks. You do not have to be actively signed up for the Open to take class. We will be partnering up from a safe distance. Open WOD 21.3 The Workout will be announced at games.crossfit.com at […]

Box Out

Warm-up 120-90-60 Seconds Row Jump Rope *no rest between movements. Start with singles and work into double unders -10 Reps of Squat Therapy -Warm Up Wall Balls -Touch on Box and Pause Squats Mobility Quad Rolling Calf Rolling Strength EMOM 1-6 2 Box Squats EMOM 7-8 Rest EMOM 9-12 1 Pause Squat WOD (20 Minute […]

Pull-Up Pile

Warm-up 1 Min Bike – 3 Rounds 20s AFAP 40s Just Arms – 1 Min bike Mobility Shoulder Rolling Strength E2MOM10 Strict Press 3 Reps -2 Min Rest- EMOM6 Push-press 1 Rep WOD 10 SA Hang Clean and Jerk* 50|35 10|7 Strict Pull Ups 20|15 Cal Bike 20 SA Hang Clean and Jerk 20 C2B […]

Round Robin Hood

Warm-up 200m Run 10 Box Step Ups 10 Alt SA KB Swings 10 V Ups 200m Run 10 Box Jumps 10 Russian KB Swings 10 Toes to KB Mobility Calf Rolling Calf Stretching Accessory EMOM 8 1. 10 Single Leg KB Deadlift R 2. 10 Single Leg KB Deadlift L 3. 10 Bulgarian Split Squat […]

Monday Face Off

Warm-up 9-6-3* Bar Facing Burpee Hang Power Clean Front Squat Strict Press *add some weight to the barbell each round Mobility Pigeon Stretch Quad Stretch Strength E2MOM14 Squat Clean 2 Reps 1. 65% 2. 70% 3. 75% 4. 80% 5. 85% 6. 90% 7. 90% + Warm-up to be able to start at 65% of […]

Sunday Stridin’

Warm Up Coach’s Choice Strength E2MOM10 Front Rack Lunge 10 Reps WOD 10 Minute AMRAP 5 Deadlifts 225|155 7 Ring Dips 35 Double Unders Level 2 – 185|115 Level 1 – 135|95, Box/Bench Dips, 70 Double Unders