Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Dips x 5-10 RepsAlternating Pistols x 12 RepsHS Hold or Plank Hold x :30 WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row...Read More

Warm-Up 3 Sets: 10 PVC Pass Through10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Box Squat 5-5-5-5-5 @ 22X1 Learn more about box squats and why we do them WOD 9 Minute AMRAP: 10 C2B Pull-Ups15 Hang Power cleans 95/6530 Double-UndersRead More

There isn’t an 8:30 class listed on the schedule for this Saturday. We have the pleasure of putting on a class for about 20 sailors form the USS Theodore Roosevelt during the 8:30 hour. However, if this time works best for your Saturday, feel free to show-up and join in the fun! Warm-up Partner Pick...Read More

Warm-Up 3 Minute Row or Bike Then.. 3 Rounds: 10 Sit-Ups10 Pineapple Pickers10 Mountain Climbers5 Halo Monster Walks (Left, Right, Forward, Back) WOD Complete the Following For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155Bar-facing burpees Time cap: 10 minutesRead More

Warm-up 3 Sets: 10 Single Arm DB Rows (each arm)10 Box Step-Ups20 Banded Pull-Aparts10 Reverse Snow Angels5 Bottom Up KB Press WOD Complete The Following For Max Calories: 5 Minute SkiRest 2 Minutes5 Minute BikeRest 2 Minutes5 Minute RowRest 2 Minutes5 Minutes Burpee Box Step-Overs 24/20Read More

This week’s Intramural them is Sports Day! Warm-up Tabatta row, bike, or ski Then, 3 Sets: 20 Single-Unders10 PVC Pass Throughs10 Goblet Squats10 Pineapple Pickers Strength/Skill Snatch 5 Sets: High Hang + Above Knee + Ground WOD 7 Minute AMRAP: 15 Wall Balls 20/1430 Double-UndersRead More

Warm-up 3 Sets: :30 Push-up Plank100 Meter Jog:15 Bar Hang Strength/Skill 3 Sets: Rope Climbs OR Rope Pulls From Ground x 3DB Bench x 6Alternating Pistols x 10 Reps WOD Complete 5 rounds for time: 10 Pull-Ups10 KB Goblet Reverse Lunges 70/5310 Deficit Push-ups 45/35 lb plateRead More

Learn more about box squats Strength/Skill Box Squat 7-7-7-7 @ 21X1 WOD 10 Minute AMRAP: 7 Burpees Over the Bar5 Power Cleans 155/1053 Push Jerks 155/105Read More

Warm-Up 3 Sets: 5 Calorie bike or row10 Ring Rows10 Air Squats10 Revere Lunges WOD Teams of two,one person “working” at a time, alternate movements 20 Minute AMRAP: *500 Meter Row*6 Pull-Ups8 Burpees10 Hang Power Cleans 115/75 *Partners will alternate the 500 meter row while the other completes as many reps of the work as...Read More

The first workout of the 2022 Intramural is here! You can still join a team here Find out what team you’re on here Warm-Up Tabata bike, row, or ski Then, 3 Rounds: 3 Inchworms10 Pineapple Pickers3 Dynamic Pigeons10 Mountain Climbers WOD CrossFit Open Workout “22.1” 15 Minute AMRAP: 3 Wall Walks12 Dumbbell Snatches 50/3515 Box...Read More