Wod News

WOD: Workout of the Day November 7, 2019

Jedi Master/Knight AMRAP 22 10 Box Jumps 30/24 20 Calorie Row 4 Rope Climbs 20 Bike Cals Padawan AMRAP 22 8 Box Jumps 12 Calorie Row 4 Rope Pulls 12 Calorie Bike

WOD: Workout of the Day November 6, 2019

Jedi Master For Time 100 Ring Rows Skill Bench Press 5 x 3 Jedi Knight For Time 100 Ring Rows Skill Bench Press 5 x 3 Padawan For Time 60 Ring Rows Skill Bench Press 5 x 3

WOD: Workout oft he Day November 5, 2019

Jedi Master Skill E2MOM 10 3 Squat Snatch AMRAP 7 3 Overhead Squats 95/65 3 Chest to Bar 6 Overhead Squat 95/65 6 Chest to Bar etc Jedi Knight Skill E2MOM Squat Snatch AMRAP 7 3 Overhead Squats 75/55 3 Pull Ups 6 Overhead Squats 75/55 6 Pull Ups etc Padawan Skill E2MOM Power Snatch… Read more »

WOD: Workout of the Day November 4, 2019

Jedi Master Skill Power Clean 1 x 3 5 x AMRAP 3 3 Power Cleans 135/95 6 Ring Dips 9 DB Goblet Squats 50/35 Jedi Knight Power  Clean 1 x 3 Skill 3 Power Cleans 115/75 5 x AMRAP 3 6 Assisted Ring Dips 9 DB Goblet Squats 40/25 Padawan Skill Hang Power Clean 1… Read more »

WOD: Workout Of The Day November 2, 2019

Saturdays are for Partner Workouts 8 and 9am CrossFit 9:30 Weightlifting 10:30 Bootcamp Jedi Master Complete as many rounds as possible in 10 mins of: Run, 200 m 12 Thrusters, 95/65 lbs Directly into Complete as many rounds as possible in 10 mins of: 12 Burpees Over Bar 12 Overhead Squats, 95/65 lbs Jedi Knight… Read more »

WOD: Workout of the Day November 1, 2019

CrossFit Games Open 20.4 Jedi Master/Jedi Knight 30 Box Jumps 24/20 15 Clean and Jerks 95/65 30 Box Jumps 24/20 15 Clean and Jerks 135/85 30 Box Jumps 10 Clean and Jerks 185/115 30 Single Leg Squats 10 Clean and Jerks 225/145 30 Single Leg Squats 5 Clean and Jerks 275/175 30 Single Leg Squats… Read more »

WOD: Workout of the Day October 31, 2019

Happy Halloween!!  Who’s coming in to burn off all their Halloween treats? CrossFit Classes 12:30 and 5:30pm Fast Forward Bootcamp 7:30pm   Jedi Master/Jedi Knight 20 Bike Cals 100 Row Cals 40 Bike Cals 80 Row Cals 60 Bike Cals 60 Row Cals 80 Bike Cals 40 Row cals 100 Bike Cals 20 Row Cals… Read more »

WOD: Workout of the Day October 30, 2019

Jedi Master/Jedi Knight/Padawan AMRAP 10 Teams of 3 5 Sandbag Over Shoulders 100 Ft Sandbag Carry Stations 4 Rounds 1 Minute Station: Wall Ball Bike Calorie GHD Sit Up Rest

WOD: Workout of the Day October 29, 2019

Jedi Master Skill Strict Press 10 – 8 – 6 – 4 – 2 AMRAP 9 3 Strict Press 95/65 3 Toes to Bar 6 Strict Press 95/65 6 Toes to Bar etc… Jedi Knight Skill Strict Press 10 – 8 – 6 – 4 – 2 AMRAP 9 3 Strict Press 75/55 3 Knee… Read more »

WOD: Workout of the Day October 28, 2019

Congratulation to Christina who completed  the Marine Corps Marathon this past weekend. Jedi Master Skill  Power Snatch 1 x 1 Alt EMOM 16 3 Hang Power Snatch @ 85% of single 15 Pull Ups Jedi Knight Skill  Power Snatch 1 x 1 Alt EMOM 16 3 Hang Power Snatch 6 – 8 Pull Ups Padawan … Read more »