WOD Tuesday, 13 November 2018 01:21

We will have a modified Thanksgiving week schedule!


next Wednesday the 21st we will only have a 6AM, 10AM and 5PM class. On Thanksgiving we will have an 8AM WOD only.


Tuesday 11/13/18


AMRAP 12 min 

30 double unders 

12 DB snatch (alternating 6/side)

6 burpees 


Men - 50-60lb DB

Women - 30-40lb DB 


Midline/Core Conditioning 

3 sets 

Max L sit 

:30 - 1:00 KB front rack hold 

10/side star plank rotations

WOD Monday, 12 November 2018 19:09

Monday 11/12/18


In honor of Veterans Day 



5 thrusters 115/75

10 pull-ups 

100m sprint 

Rest 1:00 between rounds

WOD Friday, 09 November 2018 02:16

Friday 11/9/18

AMRAP 12 min 

2-4-6-8-10-12-14...and so on 

Push press 75/55

Front rack box step ups 24/20

Midline/Core conditioning 

3 sets 

30 mountain climbers 

20 hollow rocks 

10 rower pike ups

WOD Thursday, 08 November 2018 01:14

Thursday 11/8/18


Active Recovery Day 

One time through 

400m easy jog 

Side shuffle 50 yards each way 

Back pedal 100m 

Dancer pose 50 yards 

Explosive high skip 50 yards 

Back skip hip opener 50 yards 

Walking high kicks 50 yards 

Skipping high kicks 50 yards 

High knees 50 yards

Walking single leg RDL’s 50 yards 

Bounding decelerations 50 yards 

Walking lunge 50 yards 

Reverse walking lunge 50 yards 

400m easy jog 


Those who haven’t attended every class this week and don’t need to recover have the option to do either Monday, Tuesday, or Wednesday’s workout. 

WOD Wednesday, 07 November 2018 00:00

Wednesday 11/7/18


Segmented Deadlift 

5x2 (3131 tempo)

Build each set, try to increase loads from last week 



30/21 cal row 

30 hang power cleans 115/75

30 wall balls 20/14

CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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