WODS

21 February 2018

STRENGTH: Bench Press x 5 EMOM 6 Min (adding weight each min) WOD: For Time 20 Deadlifts 275/185 (L3) 185/135 (L2) 135/85 (L1) 20 KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1) 20 OH Squats 115/85 (L3) 95/65 (L2) 45/35 (L1) 20 Burpees 20 C2B Pull-ups 20 Box Jumps 24/20...

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20 February 2018

STRENGTH: Sumo Deadlift x 3 EMOM 9 Min (adding Weight each Min) WOD: 16 Min AMRAP of 12 Thrusters 95/65 (L3) 65/45 (L2) 45/35 (L1) 24 Double Unders *at the start of every minute complete 2 Burpees

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Improve Your Diet Success Rate

Help your diet success with this one little tip.  It's easier than you think! During our recent (sold out) nutrition challenge, what I’ve been hearing people struggle with the most is in the implementation phase of their health change. Does that sound like you?  You...

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17 February 2018

Give'r 15 min AMRAP: 100 Air Squats 60 KB Swings (50/35) 50 Burpees 50 OHD Walking Lunges (35/15) 60 ABMAT Situps *1 Person working at a time.

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16 February 2018

CrossFit Open Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to...

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14 February 2018

Strength: Bulgarian Split Squats x3 x3 Heavy Tabata Something Else 4 Min tabata each of: Pull-ups Push-ups Sit-ups Squats *Score is total reps

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13 February 2018

STRENGTH: Bench Press X 3 EMOM 8 Min - adding weight each minute WOD: 21-15-9 Rep Rounds of Hang Power Clean 135/95 (L3) 95/65 (L2) 45/35 (L1) Wall Balls 30/20 (L3) 20/12 (L2) 12/12 low (L1) Double-Unders

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Increase Your Chances of Success by 91%

How to Increase Your Chances of Success As I’ve said before, the number one problem that people have when they start with us is often just getting through the door.  Depending on their situation, they may need to rearrange their schedule, their spouses schedule, their...

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9 February 2018

Benchmark Desforges 5 rds for time 12 deadlifts 225/185 (L3) 185/155 (L2) 155/135 (L1) 20 pull ups (L3) banded (L2) jumping (L1) 12 clean and jerk 135/95 (L3) 95/65 (L2) 45/35 (L1) 20 knees to elbow (L3/L2) knees to 90 (L1)

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8 February 2018

STRENGTH: Clean & Jerk 1RM WOD: AMRAP 20 Min 15 Walking Lunges 30 KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1) 60 Double Unders

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