WOD - Mon, Dec 15Intent (0-5)We kick down the door this week with a doozy. This is a workout we did in the CrossFit Open in 2022. If you have…
coachDecember 14, 2025
WOD WOD, April 6, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bridge (Alt…
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WOD- Sun, Dec 14Warm Up (Checkmark)200 M RunThen 2 Rounds:10 Jumping Jacks 20 single unders 10 Air Squats 20 Second Hollow Hold10 Walking Lunges (Reach and twist)20 Second Dead Hang10…
coachDecember 13, 2025
WOD - Sat, Dec 13 No ROMWOD Saturday 13 December 2025 0800 Saturday 13 Dec Operation Beat Jake for Santa . 250m row for time ThrowDown.$20.00 donation to 1776 https://seventeen76.square.site/ You…
coachDecember 12, 2025
WOD - Fri, Dec 12 Operation Beat Jake for Santa . 250m row for time.$20.00 donation to 1776 https://seventeen76.square.site/Beat Jake he donates $200.00All proceeds go to a local family in…
coachDecember 11, 2025
WOD - Thu, Dec 11 Operation Beat Jake for Santa . 250m row for time.$20.00 donation to 1776 https://seventeen76.square.site/Beat Jake he donates $200.00All proceeds go to a local family in…
coachDecember 10, 2025
WOD - Wed, Dec 10 Operation Beat Jake for Santa . 250m row for time.$20.00 donation to 1776 https://seventeen76.square.site/Beat Jake he donates $200.00All proceeds go to a local family in…
coachDecember 9, 2025
WOD - Tue, Dec 9 Operation Beat Jake for Santa . 250m row for time.$20.00 donation to 1776 https://seventeen76.square.site/Beat Jake he donates $200.00All proceeds go to a local family in…
coachDecember 8, 2025
WOD - Mon, Dec 8 Operation Beat Jake for Santa . 250m row for time.$20.00 donation to 1776 https://seventeen76.square.site/Beat Jake he donates $200.00All proceeds go to a local family in…
coachDecember 7, 2025