WOD - Mon, Dec 9IntentToday is a high speed, high intensity, Fran-like conditioning element. The goal is to challenge thruster strength and build strict pull up capacity during the strength…
coachDecember 8, 2024
WOD WOD, April 10, 2022
SundayWarm-upWarm-up2 Min Row/Bike/Erg Overall Body Stretch 2 sets: 50 jumping jacks 10 side-shuffle steps each direction 10 Samson lunges 10…
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WOD - Sun, Dec 8MetconWarm up500 M Row Then 3 Rounds of:5 Up Downs10 World's Greatest Stretch (5 each side)5 Inchworms w/push-up10 Scorpions5 Jumping Air Squats20 Min AMRAP (AMRAP -…
coachDecember 7, 2024
WOD - Sat, Dec 7IntentPartner fun on a Saturday! This is a higher skill chipper than we usually see on a Saturday, let’s have some fun and throwdown. Break up…
coachDecember 6, 2024
WOD - Fri, Dec 6IntentToday we have something that mimics a CrossFit benchmark named “Linda” also known as the 3 bars of death. Ours today will involve DB’s and strict…
coachDecember 5, 2024
WOD - Thu, Dec 5IntentToday we get after some heavy pulling/hinging and some bounding, with no upper body stress. This is a couplet that allows for high output but still…
coachDecember 4, 2024
WOD - Wed, Dec 4IntentToday we have a bit of a unique stimulus where we are forced to work through local muscle endurance and mental limitations for 4:00 straight at…
coachDecember 3, 2024
WOD - Tue, Dec 3IntentRepeat high level fitness capacity today! The skill is a more simple one in the double under. What is your sticking point with the skill? Our…
coachDecember 2, 2024
WOD - Mon, Dec 2IntentCrossFit at its finest here! High skill on the barbell so be sure to spend adequate time practicing the hang squat snatch before we start loading…
coachDecember 1, 2024