WOD - Tue, Jan 17There will NOT be a 715pm Class on Tuesday Janaury 17th. Plan accordingly.Warm-upHEAVY STRENGTH DAY2-3 minutes Rowing Running BikingOver All Dynamic Body Activation.wrist, front rack5 AMRAP…
coachJanuary 16, 2023
2022 Crossfit Open
Registration is live. Login Sign up HERE. Welcome to the 2022 CrossFit Games season! It all starts with the Open, a…
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WOD - Mon, Jan 16There will NOT be a 715pm Class on Tuesday Janaury 17th. Plan accordingly.Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation calve anklesFocus on a single…
coachJanuary 15, 2023
WOD - Sun, Jan 15Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches choice 230115 WOD (Time)RX20-18-16-14-12-10Cals Row or BikeAlt DB snatch 35/50Hand release push upSingle arm DB OH reverse lunge…
coachJanuary 14, 2023
WOD - Sat, Jan 14Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationPARTNER UP FOR WODPARTNER ROWLING WARM-UPTeams of two: Athletes alternate work and rest.On a 5:00 Clock:Teams who complete…
coachJanuary 13, 2023
WOD - Fri, Jan 13Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activationfront rack opener1 set:10 alternating Samson stretches5 push-ups to down dog10 alternating Cossack squats5 push-ups to down dog20…
coachJanuary 12, 2023
WOD - Thu, Jan 12Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets::20 arm circles forward and backward:20 high knees:20 shoulder taps:20 knee push-ups– No rest between movements and…
coachJanuary 11, 2023
WOD - Wed, Jan 11Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 strokes on the rower (14-18 strokes per minute)10 alternating elbow-to-instep10good mornings1 set:10 strokes on the rower…
coachJanuary 10, 2023
WOD - Tue, Jan 10Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1-2 sets::20 plank hold:20 pike hold:20 DB deadlifts1 wall walk1 set::20 plank hold:20 pike hold:20 DB hang clean1…
coachJanuary 9, 2023