September 24, 2024

WOD
CrossFit – Tue, Sep 24 Performance & Fitness Strength Work (Checkmark) 4 Sets: 5-7 Strict Pull-ups :10-:30 Accumulated Tuck-sit or L-sit 100/80 Calorie C2 Bike (Time)

September 25, 2024

WOD
CrossFit – Wed, Sep 25 Performance Metcon (AMRAP – Rounds and Reps) AMRAPx20:00 250m Row or 200m Run 10 Lateral Bar Burpees 1 Snatch (155/105) *Add 1 Snatch every round…

September 23, 2024

WOD
CrossFit – Mon, Sep 23 Performance Front Squat (1 Rep Every 2:00 x 5 Sets) Coach’s Notes: Keep all 5 sets at 85% of your 1RM. Fitness Double DB Front…

September 21, 2024

WOD
CrossFit – Sat, Sep 21 Performance Metcon (Time) For time with a partner: 50 Shuttle Runs 50 Burpee Box Get Overs (30″) 25 Ring Muscle-ups 50 Burpee Box Get Overs…

September 20, 2024

WOD
CrossFit – Fri, Sep 20 Performance & Fitness Power Clean (3 TNG reps EMOMx6:00) Coach’s Notes: Start around 65% and build to no more than 80%. Metcon (AMRAP – Rounds…

September 16, 2024

WOD
CrossFit – Mon, Sep 16 Performance Back Squat (2 Reps every 2:00 x 5 Sets) Coach’s Notes: Kepp all 5 sets at the same weight. Use 80% of your 1RM.…

September 18, 2024

WOD
CrossFit – Wed, Sep 18 Performance & Fitness Push Press (5,3,3,1,1) Coach’s Notes: Work towards a max by the last set. Start at 70% of your 1RM. We will do…

September 19, 2024

WOD
CrossFit – Thu, Sep 19 Performance & Fitness Metcon (AMRAP – Reps) 5 Sets: :30 Calorie Row :30 REST :30 Toes to Bar :30 REST Coach’s Notes: The focus is…

September 17, 2024

WOD
CrossFit – Tue, Sep 17 Performance & Fitness Metcon 3 Rounds for time: 120 Double-unders 1000m Row or Ski 800m Run *30:00 Cap Coach’s Notes: We’re going long today! Pace…

September 14, 2024

WOD
CrossFit – Sat, Sep 14 Performance Metcon (Time) For time with a partner: 50 Shuttle Runs 35 Burpee Box Get Overs (30″) 20 Ring Muscle-ups 35 Burpee Box Get Overs…