WOD/Events

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Nutrition Seminar – 5:00PM JOIN HERE

Strength:
EMOM 15
1: AMRAP Strict Press
2: AMRAP Push Press
3: AMRAP Push Jerk
4: Rest
5: Rest

Use the same weight for all three movements. If you are using a dumbbell or kettlebell, do :30 on each arm for each of the intervals.

Conditioning:
RETEST
“Death By 30ft. Sprint”

Virtual Classes!

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

Strength:
E2MOM 16
1: 10 Each Arm Tempo Kettlebell/Dumbbell Front Squat (30×1)
2: 10 Max Height Vertical Jumps with Power Step

Conditioning:
AMRAP 18
36 Russian Kettlebell/Dumbbell Swings
36 Mountain Climbers
36 Russian Twists

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE
30 Minute Mobility – 5:00PM JOIN HERE
Core Blast – 6:00PM 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:
4 Rounds
20 Jump Switch Lunges
20 Walking Lunges
5 Walking Inch Worms (No Push Up)

Virtual Workouts!!!

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

Strength:
E2MOM 16
1: :45 High Plank
2: :30 Handstand Hold (Fx: Pike Hold)

Conditioning:
5 Rounds
10 Burpees
10 Push Ups
10 Each Arm Dumbbell/Kettlebell Thrusters

You can find all of the past workout recordings HERE!!!

Strength:
E2MOM 16
1: 10 Alternating Cossack Squats (Weighted if possible)
2: 10 Nordic Hamstring Curls (Fx: Towel Hamstring Curl)

Conditioning:
20 – 15 – 10 – 15 – 20
Kettlebell/Dumbell Hang Clean and Jerk
50 Double Unders After Each Round

Virtual Classes!

Yoga – 10:00AM JOIN HERE

Conditioning:
For time
1 Mile Run
-Then-
10 Rounds
8 Reverse Burpees
50ft Walking Lunge
-Then-
1 Mile Run

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

Strength:
2 Rounds for Quality
10 Each Arm Alternating Turkish Get-Ups
10 Each Arm Biceps Curls
20 Triceps Extensions

For biceps curls, complete all rep on one arm before switching to the other side.

Conditioning:
AMRAP 10
1 – 2 – 3 – 4 – 5…

Strict Hand Stand Push-Ups (Fx: Pike Push-Ups)
Push Ups
Broad Jumps

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Nutrition Seminar – 5:00PM JOIN HERE

Strength:
EMOM 20
1: Single arm Overhead Walk (L)
2: Single Arm Overhead Walk (R)
3: Rest
4: Single Arm Farmers Walk (L)
5: Single Arm Farmers Walk (R)

Conditioning:
40-35-30-25-20-15-10-5
Dumbbell/Kettlebell Snatches 
Hollow Rocks