WOD - Tue, Nov 25Intent (0-5)Interval emphasis. You and the erg throwdown today. Consider :10 of transition time for erg set up during rotation between partners on the erg if…
coachNovember 24, 2025
WOD WOD, April 26, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian…
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WOD - Mon, Nov 24Intent (0-5)Air Force leveled up. This is a spin on a 2010 CF Games WOD titled “Air Force.” It’s a fast, tough chipper (supposed to be…
coachNovember 23, 2025
WOD - Sun, Nov 23Warm up Coaches ChoiceStrength5 Sets E2MOM4 BB Strict Press4 BB Front SquatRPE weight per athleteMetcon5 Rounds of10 Bench press 155/105 135/75 95/4515 KB Swing Grn /Blu…
coachNovember 22, 2025
WOD - Sat, Nov 22Intent (0-5)Today we are getting after some CrossFit, but endurance style. The work is still team based but we will thematically stick to a bit more…
coachNovember 21, 2025
WOD - Fri, Nov 21Intent (0-5)Today is a single modality day focused around conditioning and skills. We want to find our threshold for rowing paces today that is hard, but…
coachNovember 20, 2025
WOD - Thu, Nov 20Intent (0-5)Today we really attack the midline and hips. The spine will do much work, but most of the work it is doing should be to…
coachNovember 19, 2025
WOD - Wed, Nov 19Intent (0-5)Today we run, squat and pull up. The goal is to scale to a load that allows you to push for 20 unbroken squats, and…
coachNovember 18, 2025
WOD - Tue, Nov 18Intent (0-5)Today we go heavy with variety. We want to push up our strength numbers today, so that means all of our sets must be working…
coachNovember 17, 2025