CrossFit Workouts Blog

  1. Workouts Week of 03/15/2021-03/20/2021

    Monday - 03/15/21: Snatch: On the 1:30 x 5 Sets: 1 Power Snatch 1 Squat Snatch Build in weight each set. *getting us ready for the wod to either power snatch or squat snatch first rep. Does not have to be UB. "All Over Again"  AMRAP 15: 25 Overhea…Read More

  2. Workouts Week of 03/08/2021-03/13/2021

    Monday - 03/08/21: Strength: E2MOM x5 5 back squats *build to AHAP. Today we are building to a 5rm. Suggested percentages 50-60-70-80%- MAX! "Airborne" 6 Rounds For Time: (15 min cap) 45 Double Unders 30 Air Squats 15/12 Calorie Row *mod 2x singles.…Read More

  3. Workouts Week of 03/01/2021-03/05/2021

    Monday - 03/01/21: "Tricycle"  For Time: (25min cap) 50/40 Calorie Bike "Buy-In" ... Directly into: 30-24-18-12: Alternating Dumbbell Power Snatches Chest To Bar Pull-Ups Thrusters Dumbbell - 50 / 35 lb Thruster - 75 / 55 lb *bike pace goal 65/60rpm…Read More

  4. Workouts Week of 02/22/21-02/27/21

    Monday-02/22/21 Back Squat E2MOM 10-8-6-4-2: Back Squats *building in weight, each set is heavy. 65-70-75-80-85% or AHAP "Bootleg"  AMRAP 15: 21 Wallballs 18 Single Dumbbell Alternating Power Snatches 15 Toes to Bar 12 Box Jump Overs Wallball - 20 /…Read More

  5. Workouts Week of 02/15/2021-02/20/2021

    Monday 02/15/21: Primer: Every 90s 3 OHS *build to AHAP. Take bar from ground. Try to squat snatch first rep. "Freedom Sauce"  AMRAP 3: 21 OHS 95 / 65 lb 21 Lateral Burpees Over Rower Time Remaining: Max Calorie Row Rest 3:00 AMRAP 3: 18 OHS 115 / …Read More

  6. WORKOUTS WEEK OF 02/08/2021-02/14/2021

    WODS 2/8 - 2/13 Monday: Stamina Squats (in class) On the Minute x 8 (4 Rounds): Min 1 - 5 Front Squats Min 2 - 10 Back Squats Single barbell, loaded throughout at 53-55% 1RM Front Squat. "Devil In Disguise" (in class) AMRAP 14: 10 Alternating Single …Read More

  7. Workouts Week of 02/01/2021-02/06/2021

    Monday - 02/01/21 Strength: High Hang squat clean On the Minute x 10: 1 High Hang Squat Clean *start light, build to AHAP. Goal is to build all sets. "Wonderworld:" For Time: (16 min time cap) 100 Double Unders 21 Power Cleans 21 Barbell-Facing Burpe…Read More

  8. Workouts Week of 01/25/2021-01/30/2021

    Monday - 01/25/21 High Hang Snatch: On the Minute x 10: 1 High Hang Squat Snatch *build to AHAP. Barbell does not go lower than mid thigh in high hang. “Top Shelf”  AMRAP 15: 21 Wallballs (20/14) 12 Power Snatches (95/65) 15 Toes to Bar 12 Overh…Read More

  9. Workouts Week of 01/18/2021-01/23/2021

    Monday - 01/18/21 “Full Circle”  For time: 25min cap 1,500m Row 100 Double-Unders 50 Calorie Bike 100 Double-Unders 1,500m Row *row pace goal sub 2:00/2:20 500m. Mod 2x singles for DU. Bike pace goal 60/55rpm. Home WOD: 800m run 100 DU 50 Burpe…Read More

  10. Workouts week of 01/11/2021-01/16/2021

    Monday - 01/11/21 “Sore Eyes”   AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24″/20″) 20 Push Presses (75/55) 20/14 Calorie Row *wall ball goal is to hit the 10’ target regardless of weight and are doable in sets…Read More