WOD for 3/31

– Strength/Skill – 5×6 OHS @60% of 1RM WOD: 5 Rounds (for time): – 20 Wall Balls (20/14) – 15 Toes to Bar – 5 hang Squat Clean (155/115) – 200m Sprint


WOD for 3/28

CrossFit Open WOD 14.5 For Time: 21-18-15-12-9-6-3 – Thrusters (95/65) – Burpees


WOD for 3/27

Strength/Skill: – 2 Min ME Rope Climbs – 2 Min ME Push Up – 2 Min ME Air Squat *2 min rest between each movement WOD: A. 15 Minute Running Clock MINUTE 0-5 – 5 Rounds of Cindy MINUTES 5-10 (2 Rounds) – 200m Run – 15 Deadlift 135/95 MINUTES 10-15 (2 Rounds) – 20 … Continue reading “WOD for 3/27”


WOD for 3/26

Strength/Skill – 1 Rep Max Overhead Squat (from rack) WOD: 4 Rounds for time: – 5 Squat Snatch (95/65) – 10 Pull Ups – 15 Burpee Box Jumps – 200m Sprint


WOD 3/25

Strength/Skill: 21-15-9 – Bench Press 80%BW – Ring Dips – Not for time, but done without rest WOD: AMRAP 9 Mins: – 3 Power Clean (175/125) – 5 Slam Balls (30/20) – 7 Jumping Squats AMRAP 5 Mins:  – 5 V-Ups – 5 Pushups – 5 Burpees


WOD for 3/24

Strength/Skill: – Strict Pullups 3x ME – 2 min rest between rounds WOD: A. 3 Rounds of AMRAP 3 mins:  – 7 Thrusters (45/35) – 1 Rope Climb – 7 Pushups *Rest 3 mins between rounds B. EMOM 10 – 150m Sprints


WOD for 3/21

WOD: 14.4 14 Minute AMRAP – 60 Calorie Row – 50 Toes to Bar – 40 Wall Balls (20 to 10′ target/14 to 9′ target) – 30 Cleans (135/95) – 20 Muscle Ups If you are coming at night we will most likely will be running it like an open gym and running heats. As … Continue reading “WOD for 3/21”


WOD for 3/20

A. Griff:  For Time:  – Run 800m Forward – Run 400m Backward – Run 800 Forward – Run 400 Backward B. Mobility/Stretching C. For time on 800m Rows – 800m ME Row – 400m Recovery Row – 800m ME Row – 400m Recovery Row


WOD for 3/19

Strength/Skill: AMRAP 8 mins:  – 1 Wall Walk – 5 Burpees – 10 Jumping Lunges WOD: 4 Rounds of 1 Min Handstand Hold + ME Power Snatch: – Round 1 – 3 Min (1min HS Hold + 2min ME Snatch) (75/45) – Round 2 – 4 minutes (1min HS Hold + 3min ME Snatch) – … Continue reading “WOD for 3/19”


WOD for 3/18

Strength/Skill: EMOM 6: – 12 WB – ME burpee with time remaining time WOD: with a running clock Minutes – 0-7 4 Rounds – 8 Front Squat (115/85) – 8 Ring Dip Minutes 7-14 4 Rounds – 8 Push Press – 8 Pull Up Minutes 14-21 – 8 Thruster – 8 T2B

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