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11
Apr

Sunday, April 12, 2020


Virtual Classes!

Yoga – 10:00AM JOIN HERE

Strength:
5 Rounds
:30 AMRAP Biceps Curls
:15 Hold at 90°
:45 Rest
:30 AMRAP Triceps Extensions
:15 Hold at 90°
:45 Rest

Conditioning:
EMOM 12
1: AMRAP Jumping Air Squats
2: Jumping Jacks at Recovery Pace

10
Apr

Saturday, April 11, 2020

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

Strength:
4 Rounds
1:00 High Plank (Weighted if Possible)
:30 Rest
:30 AMRAP Mountain Climbers
1:00 Rest

Conditioning:
AMRAP 13
4 – 8 – 12 – 16 – 20 – 24…
Alternating Dumbbell or Kettlebell Hang Clean and Jerks
Run 100m Between Rounds

If you do not have a dumbbell/kettlebell, use any weighted object and perform hang snatches. If you do not have a 100m run route, run for :30 out and :30 back.

9
Apr

Friday, April 10, 2020


Virtual Classes!

CrossFit – 12:00PM JOIN HERE

Mobility Seminar with Coach Alex – 6:30PM JOIN HERE

Bring your brooms, it’s time to Overhead squat. Alex will be walking you through diagnostic tools and corrective exercises to nail down what could be limiting your overhead squats. We will go through ankle, hip, shoulder and wrist mobility during this seminar.


Conditioning:
E2MOM 30
5 Push Ups (Fx: 3 Push Ups)
10 Burpees over the Kettlebell (Fx: 7 Burpees Over the Kettlebell)
15 Russian Kettlebell Swings (Fx: 10 Russian Kettlebell Swings)

If you do not have a kettlebell, use any weighted, swingable object.

8
Apr

Thursday, April 9, 2020


Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga – 5:30PM JOIN HERE

Strength:
Every 2:30 for 5 Rounds
12 Tempo Goblet Squats (30×1)

If you have a barbell, do these as front squats.

Conditioning:
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups

7
Apr

Wednesday, April 8, 2020

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE


Strength:
4 Rounds
:30 Hollow Hold
10 V- Ups or Tuck Ups
1:00 Rest

Conditioning:
For Max Distance
6 Rounds
Run 4:00/Walk 1:00

If your run route is not a loop, after the third round, turn around and head back towards where you started.

6
Apr

Tuesday, April 7, 2020

Virtual Workouts!!!

Yoga – 12:00PM JOIN HERE
CrossFit – 5:30PM JOIN HERE


Strength:
Every 2:30 for 5 Rounds
12 Tempo Goblet Split Squats (30×1)

Switch legs every 3 reps. Step in and out of each set of three as if you are performing a lunge. If you have a barbell, do these as front rack split squats.

Conditioning:
5 Rounds
10 Box Jumps or Tuck Jumps
20ft Bear Crawl
20ft Broad Jump
20ft Reverse Bear Crawl

5
Apr

Monday, April 6, 2020

At Home WOD Stream Times
MondayCrossFit – 12:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE
TuesdayYoga – 12:00PM JOIN HERE
CrossFit – 5:30PM JOIN HERE
WednesdayCrossFit – 12:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE
ThursdayCrossFit – 12:00PM JOIN HERE
Yoga – 5:30PM JOIN HERE
FridayCrossFit – 12:00PM JOIN HERE
Mobility Seminar with Coach Alex – 6:30PM JOIN HERE
SaturdayCrossFit – 10:00AM JOIN HERE
SundayYoga – 10:00AM JOIN HERE

AT HOME WORKOUT:

Strength:
4 Rounds
Max Unbroken Strict HSPU (Fx: Pike HSPU)
Rest 2:00 After Each Round

Conditioning:
“Support Your Local Box Workout 1”

AMRAP 10
10 Air Squats
9 Dumbbell Snatches Right Arm (50/35)
10 Push-ups
9 Dumbbell Snatches Left Arm (50/35)

The workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes: Dumbbell of a different weight, Plastic milk jug, Can of food, Water bottle, Kettlebell.

You can find more information about the “Support Your Local Box” fundraiser HERE.

4
Apr

Sunday, April 5, 2020


Virtual Classes!

Yoga – 10:00AM JOIN HERE

At Home Workout:

Core Conditioning:
3 Rounds
10 V-Up + Tuck Ups
20 High Plank Shoulder Taps
40 Hollow Rocks

Rest 2:00 between rounds.

Run Conditioning:
4x400m run

Rest 3:00 after each run.