WOD BLOG

Nov 23rd, 2017

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Category: CROSSFIT WOD
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01335 ( 9:00 am Black Friday WOD)

1. DROM / MOBILITY WARM UP (15 MINS)   2. “ADDERALL” 0-10 – 1M Run, Max CJ (135/95) 10-13 – Rest 13-20 – 800m Run, Max Power Snatch(115/80) 20-23 – Rest 23-27 – 400m Run, Max Thruster(95/65)

Nov 23rd, 2017

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Category: CROSSFIT WOD
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01334 (9:00 AM THANKSGIVING WOD)

1. “COFFLAND” For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time Read more...

Nov 22nd, 2017

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Category: CROSSFIT WOD
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THANKSGIVING HOLIDAY HOURS

Hey guys this will be our holiday hours for  Thanksgiving weekend come down and get a workout before you eat. we will start the wods at about 9:15 am each day . Thanks happy holidays. WEDS NOV 22:   REGULAR HOURS THURS NOV 23:  9 AM TO 11 AM ONLY FRI NOV 24: 9 AM TO Read more...

Nov 22nd, 2017

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Category: CROSSFIT WOD
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01333

1. 2 SETS: 200 M RUN 10 DB PUSH PRESS 20 AB MAT SIT UPS   2. UPPER BODY MOBILITY (10 MINS)   3. ALT EMOM X 10 MINS. (5 SETS EACH) 8 DUMBBELL ARNOLD PRESS 8 SINGLE ARM DUMBBELL OVERHEAD LUNGE   4. For time: 30 Dumbbell Hang Power Clean & Jerks, pick load Read more...

Nov 21st, 2017

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Category: CROSSFIT WOD
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01332

1. Every 1 min for 20 mins, alternating between: 12 Row Calories 15 Box Jumps, 24/20 in 10 Chest-to-bar Pull-ups 15 Russian Kettlebell Swings, 32/24 kg   2. ROM WOD (15 MINS)   3. 3 rounds for time of: Run, 400 m 15 Burpees 15 Toes To Bars   4. TABATA SIDE PLANK (L/R)