WOD

WOD for March 5th

March 5, 2019

Four Wheel Drive 5 Rounds: AMRAP 4: 21/15 Calorie Assault Bike 15 Burpee Box Jumps (24/20) Max 10 Meter Shuttle Runs In Time Remaining Rest 4 Minute


WOD for March 4th

March 2, 2019

530, 630, 730 classes cancelled due to to snow.  Normal Schedule 930 on.  Stay safe. 5 Rounds: 1 Minute Row 1 Minute Medicine Ball Squat Cleans (20


WOD for March 3rd

March 2, 2019

Strict Press: Build to a heavy set of 3 "Black Eye" 5 Rounds: 10 Strict Press (75/55) 20 Front Rack Reverse Lunges (75/55)


WOD for March 2nd

March 2, 2019

Teams of 3 AMRAP 25: 12/9 Calorie Assault Bike 12 Kettlebell Swings (53/35) 9 Burpees Complete full rounds before switching


WOD for March 1st

March 1, 2019

CrossFit Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: • 25 Toes to Bar • 50 Double Unders • 15 Squat Cleans


WOD for Feb 28th

February 28, 2019

"Goat Day" On the Minute x 20 Odd: Movement 1 Even: Movement 2    


WOD for February 27th

February 27, 2019

3 Part Snatch Complex "Overhaul" For Time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (115/80)


WOD for February 26th

February 25, 2019

"Face-off" 5 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Assault Bike


WOD for February 24th

February 24, 2019

AMRAP 15: 45 AbMat Sit-Ups 30 Dumbbell Hang Clean and Jerks (50/35) 15 Dumbbell Goblet Squats (50/35)


WOD for February 24th

February 23, 2019

Bootcamp at 7:30am with Coach Julia. Then at 8:30 with Coach Matt For Time: 100 Double-Unders, 50 Reverse Lunges, 25 Pushups 80 Double-Unders, 40 Re


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