Wod News

Wod: Workout Of The Day November 19, 2019

“Surround yourself around fitness minded people.  Positivity can be so contagious!” Jedi Master Skill Bench Press 5 x 5 AMRAP 10 15 Push Ups 35 Double Unders Jedi Knight Skill Bench Press 5 x 5 AMRAP 10 10 Push Ups 20 Double Unders (D/U Practice) Padawan Skill Bench Press 5 x 5 AMRAP 10 10… Read more »

WOD: Workout of the Day November 18, 2019

How do you recover when the coach yells “time”?   Jedi Master 4 x 3 min AMREP 10 Snatches 135/95 Max Rep Burpee Over Bar Rest 1 min between rounds then A single set of  Toes – to – bars for max reps Jedi Knight 4 x 3 min AMREP 10 Snatches 115/75 Max Rep… Read more »

Wod: Workout Of The Day November 16, 2019

Saturdays are for partner workouts! Grab a partner and split up the work however you like with only one person working at a time Jedi Master For time: 30 Power Snatches, 135/95 lbs 80 Push-ups 40 Squat Snatches, 135/95 lbs 70 Handstand Push-ups 50 Overhead Squats, 135/95 lbs 60 Ring Dips Jedi Knight For time:… Read more »

WOD: Workout of the Day November 15, 2019

Jedi Master Skill 5 – 4 – 3 – 2 – 1 Split Jerk AMRAP 9 12 Deadlift 135/95 9 Alternating Split Jerks 135/95 6 Bar Muscle Up Jedi Knight Skill 5 – 4 – 3 – 2 – 1 Split Jerk AMRAP 9 12 Deadlift 115/75 9 Alternating Split Jerks 6 Chest to Bar… Read more »

WOD: Workout of the Day November 14, 2019

Jedi Master Skill Alternating Front Rack Stationary Lunge 5 x 10 AMRAP 20 10 Burpees to 6″ Target 20 Overhead Walking Lunges 45/35 Handstand Walk 50ft 10 box Jumps 30/24 Jedi Knight Skill Alternating Front Rack Stationary Lunge 5 x 10 AMRAP 20 10 Burpees to a 6″ Target 20 Overhead Walking Lunges 45/35 Bear… Read more »

WOD: Workout of the Day November 13, 2019

Jedi Master 3 Rounds 3 Min Each Bike 1000m Max Rep Strict HSPU Rest Skill  AMRAP 5 Barbell Bent Over Row 45/35 Jedi Knight 3 Rounds 3 Min Each Bike 800m Max Rep Pike Push Up Rest Skill AMRAP 5 Bent Over Barbell Row 45/35 Padawan 3 Rounds 3 Min Each Bike 600m Max Rep… Read more »

WOD: Workout of the Day November 12, 2019

Jedi Master Skill Death By Hang Power Clean 135/95 Teams of 3 Row 4500 M in 500 intervals Jedi Knight  Skill Death By Hang Power Clean 95/65 Teams of 3 Row 4500 m in 500 intervals Padawan Death By Hang Power Clean 65/45 Skill Teams of 3 Row 3600 m in 400m intervals

WOD: Workout of the Day November 11, 2019

Jedi Master Skill E3MOM 18 2 Back Squats For Time: 30 Pull ups 30 Push Ups 120 Air Squats 30 Push Ups 30 Pull Ups Jedi Knight Skill E3MOM 18 2 Back Squat For Time: 20 Pull Up 20 Push Up 90 Air Squat 20 Push Up 20 Pull Up Padawan Skill E3MOM 18 2… Read more »

Wod: Workout Of The Day November 9, 2019

The Open is over and it’s time to get back to regular programming.  Expect the weeks to be a little smoother and less redundant!  Good stuff is ahead. Tomorrow we have 2 CrossFit classes to choose from.  Three partner workouts that are 5 mins long each.  See you bright and early for a great start… Read more »

WOD: Workout of the Day November 8, 2019

Jedi Master 40 RMU 80 Cal Row 120 Wall Ball *Partition as you wish!* Jedi Knight 40 Pull Ups 80 Cal Row 120 Wall Ball *Partition as you wish!* Padawan 30 Negative Pull Ups 60 Cal Row 80 Wall Ball *Partition as you wish!*