Category: WOD

Saturday WOD 3/4/17

The workout during the Grand Opening will be DIFFERENT than this one!! For time: 15 box jumps (30″,24″) 30 thrusters (95,65) 45 cal row 60 wall balls (20,14) 75 hand-release push-ups 60 wall balls (20,14) 45 cal row 30 thrusters (95,65) 15 box jumps (30″,24″) **30 minute cap

Friday OPEN WOD 17.2 3/3/17

CrossFit Open WOD 17.2   Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. M 50-lb....

Thursday WOD 3/2/17

Complete a full tabata at each station: Cal bike Plate ground to overhead Turf run Medball clean Bench press (75,55) *1:00 rest after each tabata

Wednesday WOD 3/1/17

EMOM x 8: 5 deadlifts + 3 hang power cleans + 1 push jerk Partner light “DT” AMRAP 15: 12 deadlifts (115,80) 9 hang power cleans (115,80) 6 push jerks (115,80) *while one partner is on the barbell, the other is hanging from the pull-up bar **partner on barbell can only perform reps when other...

Tuesday WOD 2/28/17

Back Squat: 4×10, across (60-65% of your 1RM from the CrossFit Total) AMRAP 7: 5 bar muscle-ups 10 burpees to target

Monday WOD 2/27/17

For time: 500m row 5 rounds NOT for time: 20 KB/DB bentover rows (10/arm) 20 Bulgarian split squats (10/leg) 20 Half kneeling KB/DB strict press (10/arm)

Sunday WOD 2/26/17

EMOM x 8: Minute 1: 60 double unders Minute 2: 20 hollow rocks *Rest 2:00 AMRAP 4: Max distance handstand walk (scaled option: piked bear crawl) *Rest 2:00 EMOM x 8: Minute 1: 15 chest-to-bar Minute 2: 45 second plank

WOD OPEN 17.1

OPEN 17.1 10 Dumbbell Snatches (50,35) 15 Burpee Box Jump Overs (24″,20″) 20 Dumbbell Snatches (50,35) 15 Burpee Box Jump Overs (24″,20″) 30 Dumbbell Snatches (50,35) 15 Burpee Box Jump Overs (24″,20″) 40 Dumbbell Snatches (50,35) 15 Burpee Box Jump Overs (24″,20″) 50 Dumbbell Snatches (50,35) 15 Burpee Box Jump Overs (24″,20″)  

WOD 2/16/2017

Thursday WOD 2/16/17 Tempo Front Squat (32X1): 5×3, across For time: 100 KBS (53,35) *perform 10 wall balls everytime you break

WOD 2/17/17

This workout is a partner WOD! IF YOU HAVE A JUMP ROPE BRING IT!!! If you do not, lucky for you we just got brand new CrossFit Firewall official jump ropes!! For time: 5 rounds each partner: Partner 1: handstand hold Partner 2: 50 double unders RIGHT INTO 5 rounds each partner: Partner 1: hollow hold...