Daily WOD

WOD: AMRAP 20 5 C2B, 10 WBS, 15 KBS Rx 20/14, 53/35   CrossFit MetCon 4×12 DB Shoulder Press, 4×12 Plate Press on Ball WOD:... Read More

Strength: Row/Run Warmup WOD: “Boat Race” 3 RFT 500 meter Row 400 meter Run Rest 3 minutes between rounds Notes: Run after row is tricky. A... Read More

Strength: 1 min tests (Burpees, Row Meters, Speed Steps) Rest 5 minutes between tests. Do in any order. WOD: “Throwdown” 5 RFT of 10 Thrusters 5 Burpees... Read More

Strength: Snatch Warm-up WOD: “Hold It” 5 RFT 30 DU (60 SU), 6 Squat Snatch. Every 2 minute 5 burpees. RX 115/80, L2 95/65, L1 75/45... Read More

Strength: Tabata Side Planks & T2Rack WOD:”Remainder” AMRAP 10 – 1000/900m Row then 25 DU(50 SU), 10 Box Jumps. Notes: The faster the row the more time... Read More

Strength: EMOM 12 – Even – 5 Clean, Odd – 3 Split Jerks, add weight every 2 sets of cleans and do same weight for jerks.... Read More

Strength: Bullet Proof Shoulders WOD: “Under Pressure” AMRAP 20 – Partner 1:10 Pushups, 10 Wallballs, Partner 2: 200m Run. Swap after each run. Notes: Partner WOD so... Read More

Strength: Front Squat 5×5 @ 50-60% WOD: “Dazzled” AMRAP 12 – 5 Front Squat, 50 DU. Use weight from strength. Notes: Make sure to use proper weight during... Read More