CrossFit WODs

New 8-Week Cycle! Team, starting this week we are excited for you to take on our brand new 8 week cycle called the "Hybrid Cycle". Our focus for this cycle is to touch on higher volume, higher intensity strength specific pieces to develop both your overall strength and endurance. The cycle will … [Read more...] about week of 6/5

*weekly programming focus overview at the bottom*   Monday "Murph" 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run --- WOD THOUGHTS: Primary Objective: Complete within 60:00 minutes Secondary Objective: Finish the middle portion of bodyweight movements … [Read more...] about week of 5/29

 *weekly programming focus overview at the bottom*   Monday P1 Strength *same as strength, but with 2 dumbbells* --- Strength Clean and Jerk Complex Every 2:00 minutes, 6 Sets Power Clean + Thruster + Front Squat + Split Jerk Rest 10 seconds 2 Pause Clean High Pulls … [Read more...] about week of 5/22

*weekly programming focus overview at the bottom*   Monday Every 15:00 minutes, 2 Sets, Complete the following: 40 V-Ups 30 American Kettlebell Swings 53/35lb 20 Burpees to Bar 10 Bar Muscle-Ups 20 Burpees to Bar 30 American Kettlebell Swings 53/35lb 40 … [Read more...] about week of 5/15

*weekly programming focus overview at the bottom*   Monday P1 Strength Every 90 seconds, 8 Sets Alternating Stations Station 1: 3 Overhead Squats Station 2: 5 Front Squats Start @ 75% of your 1RM Overhead Squat and Front Squat and increase loads by feel --- Strength … [Read more...] about week of 5/8

*weekly programming focus overview at the bottom*   Monday P1 Strength DB Clean Complex Every 90 seconds, 6 Sets: 1 DB Deadlift + 1 DB Clean + 1 DB Hang Clean + 1 DB Jerk *Perform the complex on each hand for each set --- Strength Clean Complex Every 90 seconds, 6 … [Read more...] about week of 5/1