WOD - Thu, Dec 12IntentToday we burn it down! We get into a high skill and also a very unique DB/Box movement. This will require time, focus and practice prior…
coachDecember 11, 2024
WOD WOD, April 13, 2022
WednesdayNo 9a WOD this upcoming EASTER Sunday.Warm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate…
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WOD - Wed, Dec 11IntentToday is a heavy day, but it is much more than that. Be aware of what is built into the warm up and cool down and…
coachDecember 10, 2024
WOD - Tue, Dec 10IntentToday we have a high volume, high capacity repeat interval workout. The goal here is to see how fast you can not just go for 1…
coachDecember 9, 2024
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 - 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