WOD For Time: 50 Pull Ups * *5 Hand Release Push Ups every break -Immediately Following- 100 KBS 55/35 * *5 Goblet Squats every break (same KB)
Read MoreWOD “Tyler Special” Buy In 20 Burpees 200m Walking Lunges -Immediately Following: 5 Rounds: 15 Push Press 45/35 100m Bar Carry Cash Out 20 Burpees 500m Row
Read MoreWOD WOD #1 Establish 1RM Low Hang Snatch WOD #2 For Time: 3 Rounds 400m Run 15 Tire Flips
Read More~ NEW “POWER CYCLE WOD” ~ A handful of members have approached us recently about adding more volume to their CrossFit training. We decided to bring back a program we used a couple of years ago called Power Hour. It wasn’t (and still isn’t) an hour’s worth of work, it is more like and extra 20 minutes. And this time around…
Read MoreWOD WOD #1 Goblet Squat 7-7-7-7 WOD #2 10 Minute AMRAP (alternating stations every minute) Max Push Ups Max Double Unders *Score for total reps each movement
Read MoreWOD WOD #1 5 Sets (not for time) 4 Strict Pull Ups + 4 Toes-to-bar WOD #2 For Time: 2,000m Row
Read More~ HAPPY BIRTHDAY JAMIE! ~ WOD “Jamie” 5 Rounds, rest as needed between rounds: 3 unbroken sets: 4 Deadlift + 2 Hang Clean -then- 5 Thrusters *Hold on to the bar for all 3 sets plus the thrusters. Score is heaviest load for any complex
Read More“Fight Gone Bad” explained in an old video filmed at the original CrossFit gym in Santa Cruz! WOD “Fight Gone Bad” On a running clock, spend 1 minute at each station 3 Rounds Box Jumps 20″ Push Press 75/55 Wall Balls 20/14 Sumo Deadlift High Pull 75/55 Row (calories) 1 Minute Rest *Score is total…
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