HALLOWEEN WOD 2022Warm-upCoach's choiceMetcon (Time)"One, two, Freddy's coming for you.." 1,031 Ski or Row 10 Burpees 31 DB DEADlift (50/35) 10 Burpees 31 Box Jump Overs 10 Burpees 31 DB…
coachOctober 28, 2022
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 - Fri, Oct 28Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2-3 set::20 double-unders10 front squats (empty barbell or training bar)10 push presses10 back squat10 thrusters BACK SQUAT REVIEW (Team Up) Back…
coachOctober 27, 2022
WOD - Thu, Oct 27Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation8 sets::20 OHS banded air squats PVC:10 bottom of squat holdSPECIFIC WARMUP 2-3 Sets of: BB or PVCBURGENER WARM-UP…
coachOctober 26, 2022
WOD - Wed, Oct 26Warm-up2 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating soldier kicks10 alternating Samson stretches10 inch-worms10 alternating reverse lunges10 skier jacks10 tuck jumps10 sit-ups10 alternating scorpion…
coachOctober 25, 2022
WOD - Tue, Oct 25Warm-up2 minutes Rowing Running Biking1 set w/ a partner::30 med ball chest passes:30 med ball underhand tosses:30 med ball side passes/side:30 med ball squat + throw– Rest…
coachOctober 24, 2022
WOD - Mon, Oct 24Warm-up2 minutes Rowing Running BikingOver All Dynamic Body Activation4 Minute BB Complex 35/45 15/35 PVC2x High pull2x Hang clean2x Front squat2x Press10 Minute E2MOM (Weight)Strict Press 5…
coachOctober 23, 2022
WOD - Sun, Oct 23Warm-up3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches ChoiceE3MOM (Weight)10 DB Bench Press10 DB 1 Arm Bent RowsWOD 221023 (Time)RX3 rounds for time:400/500-m row20 1 Arm…
coachOctober 22, 2022
WOD - Sat, Oct 22Metcon (AMRAP - Rounds and Reps)AMRAP 6 Min:10 Cal Row10 Deficit PushupAMRAP 6 Min:10 Burpees10 Wallballs AMRAP 6 Min:10 T2B10 KB SwingsAMRAP 6 Min:30 Double Unders10 Heavy…
coachOctober 21, 2022