Strength/Skill Clean 12 Minutes to build to a heavy single or work on technique WOD Teams of two, one person working at a time.. 15 Minute AMRAP: 100 Calorie row Then, with the remaining time 8 Shoulder to overhead 155/10516 Burpees32 Deadlifts 155/105Read More
Warm-up 2:00 bike, row, ski 3 sets: :15 HS or plank10 Pineapple pickers10 Mountain Climbers:15 Bar hang Strength/Skill 4 Sets, not for time: 10 D-ball ground to shoulder:30 Hollow or tuck hold WOD For time: 30 Calorie bike200 Meter KB farmers carry 70/5330 Burpees50 Wall balls 20/14Read More
Warm-up 3 Sets: 10 PVC Pass Through Lunges5 Cal Bike or Row:15 Bar Hang20 Banded pull-aparts Strength/skill Bench press 10-10-10-10 WOD Complete the Following For Time: 21-15-9 Hang Power Snatch 95/65Toes-to-Bar Compare to: 1/20/2022Read More
Warm-up 2:00 bike, row, ski 3 sets: :20 Jump rope5 Single leg KB deadlifts/side10 Sit-ups WOD Against a 4-minute running clock, for max reps: 500 Meter Row or ski5 Deadlifts 275/190Max rep double-unders Rest 2 minutes, and repeat for a total of six 5 sets Score = double-undersRead More
Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog:20 Bar hang:15 HS or plank hold10 Pineapple pickers Strength/Skill 4 sets: 5-10 Strict HSPU or unsupported barbbell press5 Single arm DB row3 High box jump WOD 12 Minute AMRAP: 5 Burpees over the bar10 Front rack lunges 95/6515 Push PressRead More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Back squat 4-4-4-4-4 80% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/10/2024Read More
WOD Sierra’s Sweat to Sant Antonio :30 Bike, left leg:30 Rest:30 Bike, right leg:30 Rest:30 Ground-to-overhead:30 Rest:30 Pistols:30 Rest:30 Single leg single-unders:30 RestRead More
Join us Saturday at 11:00 for Sierra’s Sweat to San Antonio. A fundraiser to send her to the 2024 Adaptive CrossFit Games in San Antonio, TX. The class is a $25 donation. Food with donation! Find more info here. Warm-up 2:00 bike, row, ski 3 sets: :15 Tuck hold10 Pineapple pickers10 Mountain Climbers:15 Bar hang...Read More
Warm-up 2:00 bike, row, ski 3 sets: :30 Jump rope10 PVC pass throughs10 Ring rows Strength Snatch 12 Minutes to build to a heavy single or work on technique WOD 40-30-20-10 Double-undersRow or SKi, caloriesRead More
Warm-up 2:00 bike, row, ski 3 sets: 5 L-seated DB press10 Goblet squats10 Sit-ups10 Ring rows WOD Every 5 minutes, for 30 minutes (6 sets) for times: 10 Push press 95/6510 Toes to Bar15/10 Push-Ups15 Wall Ball Shots 20/14 Scale to get at least one minute of rest each round Score = slowest roundRead More
