WOD

22.06.30 INTENDED STIMULUS 8:00-13:00 Keep rounds to :45-1:30. Athletes choosing to perform the workout as Rx’d should be able to complete the first two to... Read More

22.06.29 INTENDED STIMULUS Building strength in the overhead squat. Athletes should start near 70% of their 1-rep max and build to a heavy 3-reps over... Read More

22.06.28 INTENDED STIMULUS 8:00-13:00 Use a weight that you can complete the push jerks in 3 sets or less each round. Keep moving on the... Read More

22.06.27 INTENDED STIMULUS Simpler workout before more complex movements later in the week. 5+ rounds. :45-1:15 on the rows, 1:30-2:00 on the runs, and :45-1:30... Read More

22.06.26 INTENDED STIMULUS Sub 10:00 workout. Light barbell cycling and barbell stamina session. Complete the set of 30 power cleans and lunges between 1:00-2:00 each.... Read More

22.06.25 INTENDED STIMULUS Finish each movement in 2:00-3:00. One partner works at a time while the other rests. Athletes need to be able to complete... Read More

22.06.24 INTENDED STIMULUS 4 faster “mini-chippers.” Finish both the run and row in under 4:00. Finish the chest-to-bar pull-ups and burpees-to-target in under 4:30. Sprint... Read More

22.06.23 INTENDED STIMULUS 5-7+ rounds. Maintain unbroken deadlifts for as many rounds as possible. The deadlift should be a moderately loaded barbell. Athletes should be... Read More

22.06.22 INTENDED STIMULUS 10:00-14:00. American swings. Complete the first 6-7 rounds unbroken. Take no more than :05-:15 to transition between movements to keep the intensity... Read More

22.06.21 INTENDED STIMULUS Today is an opportunity for athletes to work on higher gymnastics skills under fatigue. Athletes should try and use a higher box... Read More

22.06.20 INTENDED STIMULUS 15-25 sit-ups per minute and 50-75 double-unders per minute. Ten-minute higher volume workout where athletes are constantly moving and accumulating repetitions. Opportunity... Read More

22.06.19 INTENDED STIMULUS 8:00-13:00 15:00 Time CAP. DB loading should allow for athletes to move at a fast walk or slow jog. Finish both the... Read More

22.06.18 INTENDED STIMULUS 8-15 rounds. This is a fun take on the classic CrossFit hero workout, “Nate”, and an opportunity for athletes to practice higher... Read More

22.06.17 DATE NIGHT/BRING A FRIEND 5:30PM CLASS HEAVY DAY ALL OTHER CLASSES INTENDED STIMULUS Increase loads across all sets and build to a 3-rep max.... Read More

22.06.16 INTENDED STIMULUS 11:00-15:00. Finish each run in 1:30- 2:15. Spend no more than 3:00 (12/minute) on the burpees. Push the pace on the runs... Read More

22.06.15 INTENDED STIMULUS 9:00-15:00 total working time. Score = total time minus 10:00 of rest. Today’s workout is all about intensity. Aim to finish each... Read More

22.06.14 INTENDED STIMULUS Focus more on skill and quality of movement rather than loading up the bar at all costs. Should help athletes build confidence... Read More

22.06.13 INTENDED STIMULUS 10-15 ring dips per round. Push an aggressive row pace that stays within 5-7 calories throughout the entire workout. Perform 5+ unbroken... Read More

22.06.12 INTENDED STIMULUS Finish in 8:00-12:00. Complete the deadlifts in 1-2 sets. Finish the L-sits in 2-3 sets every round. Focus on the technique of... Read More

22.06.11 INTENDED STIMULUS 22:00-30:00. Start at a moderate pace that allows you to keep moving and avoid prolonged rests. Longer high-volume workout that pushes you... Read More