CrossFit WOD, January 15, 2020

Workout of the Day: Wednesday, 15-January-2020 Free 1st Time Tryout for Friends Saturday’s 8:30am Pausing Front Squat Complex (Build to a Heavy Complex:) 1 Pausing Front Squat 1 Front Squat * Two movements in our front squat complex, which comes … Read More

CrossFit WOD, January 14, 2020

Workout of the Day: Tuesday, 14-January-2020 Skill Work Pull-ups and progressions Metcon (Time) "Part Time" 3 Rounds: 12 Lateral Dumbbell Burpees 21 Pull-ups Directly Into… 3 Rounds: 12 Alternating Dumbbell Snatches (70/50) 21/15 Calorie Assault Bike/Ski Erg Bonus Time permitting … Read More

CrossFit WOD, January 13, 2020

Workout of the Day: Monday, 13-January-2020 Power Clean and Jerk (Build to a Heavy Single) Metcon (Time) "Air Fryer" 3 Rounds: 50 Air Squats 10 Power Clean and Jerks (135/95)

CrossFit WOD, January 11, 2020

Workout of the Day: Saturday, 11-January-2020 Free 1st Time Tryout for Friends Saturday’s 8:30am Metcon (Time) "Bike Drop" Teams of 3: For Time (30 Minute Cap): 75/50 Calorie Assault Bike/Ski 75 Power Cleans (75/55) 75 Thrusters (75/55) 75/50 Calorie Assault … Read More

CrossFit WOD, January 10, 2020

Workout of the Day: Friday, 10-January-2020 Free 1st Time Tryout for Friends Saturday’s 8:30am Deadlift (1×10, 2×5) 10 Deadlifts – light weight 2x 5 Deadlifts – increasing weight Build to Weight 1 Jump Away From Workout Weight * This WOD … Read More

CrossFit WOD, January 9, 2020

Workout of the Day: Thursday, 09-January-2020 Free 1st Time Tryout for Friends Saturday’s 8:30am Pausing Push Jerk (Build to Heavy Set of 2 ) *2 Second Pause in Dip & Catch Metcon (Weight) "iMax" On the 3:00 x 5 Rounds: … Read More

CrossFit WOD, January 8, 2020

Workout of the Day: Wednesday, 08-January-2020 Free 1st Time Tryout for Friends Saturday’s 8:30am Bent Over Row (5×12) * slow and controlled not dynamic today so you will need a lighter weight Metcon (Time) "Airplane Mode" 2 Rounds: 50/35 Calorie … Read More

CrossFit WOD, January 7, 2020

Workout of the Day: Tuesday, 07-January-2020 Pausing Power Clean (Build to Heavy Set of 2) *2 Second Pause at Knee & In Catch Metcon (AMRAP – Rounds and Reps) "Zoolander" AMRAP 15: 30 Double Unders 10 Power Cleans (155/105) 30 … Read More