Today

  • Warm Up:
  • Coaches Call - prep for deadlift 
  • Strength:
  • 6-10 Deadlift (65-70%)
  • 4 sets - go up as form allows
  • ** follow each set with a 60 second plank - 2 are side planks 30/30
  • WOD:
  • 30-20-10 - cal row
  • 15-12-9 DB Deadlifts
  • 12-9-6 DB hang Power Cleans
  • 9-6-3 (per side) See Saw Press



 

02/24/2020

Warm Up:Active MobilitySquat TherapyStrength:1 RM Back SquatWOD:12min alt EMOM1.  5 Squat Snatches2.  5 Pull Ups, 10 lateral Hops over Bar,...

02/22/2020

Warm Up:Wall Ball Volley BallWOD 1: "Alberto"3 RFT5 HSPU12/15 Cal Rowertime cap 8 minutesWOD 2: "Albertos Revenge" on the 10:00:3RFT10 Double DB Hang...

02/21/2020

Warm Up:Coaches CallStrength:V-ups with 15 sec Hollow Hold as a group 10-9-8..1Barbell Bent Over Row & DB RDL's 10-9-8...1WOD:200m RunLap...

02/20/2020

Warm Up:300m Row1 min HS Hold1 min Wall Sit1 min Bar Hangx3WOD:10 Floor Press20 Renegade Rows20 See Saw Squats10 Ground to OH20min AMRAP

02/19/2020

Warm Up:12 MB Deadlfits9 MB Cleans 6 Split Jerks6 min EMOMStrength:Power Clean + Hang Clean Squat6 setsWOD:12 Deadlfits9 Power Cleans6 Split...

02/18/2020

Warm Up:Mobilize  - coaches CallStrength:GHD Sit UpsStrict Toes to RingsPractice technique, work a few setsWOD:800m Run 50 Sit Ups100...

02/17/2020

Presidents Day WODWarm Up:Coaches CallStrength:Sumo Deadlift High Pull PracticeWOD:?ZEUS?U.S. Army Specialist David E. Hickman, 23, of Greensboro,...

02/15/2020

Warm Up:Games - Coaches Call Strength:Muscle Up (Bar and Ring) WOD:For TimeBuy in: 400m RunThen:5-10-15-20-25- Pull-Ups - Single Db Box...

02/14/2020

2/14Warm Up:Coaches call Strength:Back Squat (3 sec down, 3 sec pause, 3 sec up)4x5Super Set will 30 Sec HandStand HoldWOD:10 T2B10 DB Hang Clean...

02/13/2020

2/13Warm Up:Coaches CallStrength:9-8-7-6-5-4-3-2-1Strict Push Ups  (mod to elevated or knees)DB or KB Single Leg Deadlifts (each leg)WOD:3RFT15...

02/12/2020

Warm Up:MobilizeWOD A.800m Run60 Swings40 Ball Slams20  Strict Pull UpsWOD B.3 RFT25 Wall Ball15 Cal Row10 Devils Press (25/35)

02/11/2020

Warm Up:Coaches call Mobility/Core Stabilization for liftStrength:A. 2 Hang Muscle Snatch + 2 Muscle Snatch 3 setsB. 2 Hang Power Snatch + 2 Power...

02/10/2020

Warm Up:5 Banded Pull Downs10 KB Single FR Slow squats (5/5)15 Jump Jacks10minsStrength:Bench Press 5x5WOD:5 Pull Ups10 Push Ups15 Squats15min AMRAP

02/08/2020

Warm Up:Coaches Call - GamesWOD:15 Thrusters (65/95#)200m Run4 RoundsREST 3 MIN - then:21-15-9-6-3Cleans (95/135#)Front Rack LungesHSPU 

02/07/2020

Warm Up:Ladder DrillsTabata:OH Squats w PVCT2B/Sit UpsKB SwingsPull UpsBurpees

02/06/2020

Warm Up:Ring Holds 1/2 TGUPistolsWOD:80 Man Climbers60 Wall Ball400m Row or Run30 Push Jerks (135/95)400m Row or Run60 Wall Ball80 Mtn Climbers

02/05/2020

Warm Up:Tabata Squats and Hollow Hold (alt exercises)Strength:Front Squat1-3 @85-90% + 10 @ 65-70%x4WOD:4 Hang Power Snatches6 Pull Ups8 Box Jumps6min...

02/04/2020

Warm Up: Coaches Call MU and HS walk practiceStrength:Double KB Clan and Jerkwork up to heavy KB'sWOD:Lap in backyard Double KB OH Walk12 Cal...

02/03/2020

Warm Up:Coaches CallStrength:EMOM 12min1. 5-10 Pull Ups2. 8-10 Barbell Rows3. 10-15 Hollow RocksWOD:1-2 Rope Climbs10 KB Swings40 DU'sx6

02/01/2020

Warm Up:25 Ball Slams25 Push Ups25 Weighted Box Walk Oversx2Strength:Deadlift 5x5then:Deadlift Deficit (on plate)10x3Sumo Deadlift 10x3Finisher:5...

01/31/2020

Warm Up:Coaches CallStrength:12 min alt EMOM1. 5 kipping slow negative HSPU2. 8 Seated DB Strict Press (straight legs on floor)3.  10 Plank to...

01/30/2020

Warm Up:Mobility - Coaches CallStrength:Power Clean + Hang Squat Clean + 2 Split Jerkswork up to moderate weight good formWOD:500m Row12 Alt. DB...

01/29/2020

Warm Up:Box Drills & Mobility Strength:8/8 Single Leg Step Downs (KB Front Rack Position)2/2 TGU8-10 Ring Dips WOD:50 Wall Ball50 Sit...

01/28/2020

Warm Up:Coaches CallStrength:Back Squat 3 @ 75-80% + 10 @ 55-60%go heavier than last timerest as needed - go up 10 LB's each set Total of 3...

01/27/2020

Warm Up:Banded Mobility - Foam RollStrength/Core:5-10 HSPU + Lap of Table Top Bear Cawl with Plate x32-6 Ring Muscle Ups + 14 KB Plank Pass Throughs...

01/25/2020

Warm Up:Games (plate rope pull, "America")Partner WOD:100 Wall Balls30 Synchro single arm Front Rack Lunges (35/55)40 Chest to Bar Pull Ups / Pull...

01/24/2020

Warm Up:Coaches CallWOD:5 Push Ups10 Burpees 15 Leg Raises20 KB Swings25 Lateral Hops over KB (or toe touches x2)5RFT

01/23/2020

Warm Up:10 MB Squat Clean and Press30 sec Hollow Hold3 Inchwormsx3Strength:20min to find 1RM Split JerkWOD:200m Farmers Carry75 DU's25 Cals on...

01/22/2020

Warm Up:15/15 Banded Booty March10-15 Banded Lat Pull Downs20 Banded Dead Bugs15 Feet Together Bridgesx2Strength:Deadlift 5x5WOD:12 EMOM1. 5-10 Pull...

01/22/2020

01/21/2020

1/21Warm Up:Coaches CallStrength:6 Push Press (You pick)5 Bottom Up KB Press (5/5)1-2 Strict Skin the Cats or 3-5 Strict K2E4 setsWOD:10 Alt TGU (DB...

01/20/2020

Warm Up:5 Dive Bomber Push Ups10 Floor Toes to KB15 Squats with KBx3Strength:Back Squat 3 reps at 75-80% + 10 reps 50-55%go up 10lb each set, 3...

01/18/2020

Warm Up:Group PickPartner WOD: Run 400m20 overhead squats (135/95lb)15 synchro burpeesRun 400m30 power clean and jerks15 synchro burpeesRun...

01/17/2020

1/17/2020Warm Up:Coaches CallStrength:Strict Press 5x5WOD:250m Run, Row or Erg2-5 Squat Snatches6 Rounds - 1 min rest between roundsgo up in weight...

01/16/2020

1/16/2020Warm Up:20 Squats20 Alt Pistols30-45 Set Wall Sit with KB15min WOD:100m FR Farmers Carry40 Ball Slams40 Lateral Hops Over Ball100m...

01/15/2020

Warm Up:10 MB Cleans15 Banded Pull Side Plank (each side)30 Sec Hollow Holdx3Partner WOD:**800m Run Togetherthen - 5 rounds each, I go, you go:5 Power...

01/14/2020

1/14/2020Warm Up:Coaches Call Warm Up for Lift -Pause Split Jerk + Split Jerk - pause at bottom of first rep splitwork up to moderate weightWOD:2...

01/13/2020

Warm Up:5 Pull Ups + 10 sec chin up hold8 Barbell Rows with Pause at top10-15 Banded Lat Pull Downs4 roundsWOD:4 Burpee Pull Ups (4 MU's Rx+)8 Box...

01/11/2020

Aleisha's Birthday WOD:            1-7-8484 Burpees as a groupthen:10 Deadlifts10...

01/10/2020

Warm Up:Banded HugsBanded Lat Pull DownHollow RockInchworm with DB'sPractice:Skin The CatsWOD:30 Cals Assault Bike30 Wall Ball30 GHD Sit Ups30...

01/09/2020

Warm Up:1 min eachPlank Push UpsKB Front Rack Single KB Slow Squats (30/30)DB Death MarchPartial Turkish Get Up (30/30)3 roundsStrength:Bench Press...

01/08/2020

Warm Up:3 Inchworms6 MB OH Alt. Rvs Lunges9 MB Push Ups (3/3)12 MB Kneeling Chops12minsStrength:3 Power Cleans + 3 Split Jerkswork up to heavy...

01/07/2020

Warm Up:30 secs Hand Stand Hold20 Single Leg Bridges 10/1020 Side Plank Powell Raise 10/103 setsWOD:100 Air Squats80 Mountain Climbers60 Alt DB...

01/06/2020

Warm Up:12min EMOM1. 7-10 Strict Toes to BAr2. 10-20 Leg Lifts over KB3. KB Front Rack WalkStrength/Practice:ThrustersWOD:15 Push Ups50 DU's15...

01/04/2020

Warm Up:Coaches CallPartner WOD:800m Run together50 Power Snatches (65/95)800m Run100 Wall Balls (14/20)800m Run50 Burpee Box Jump OversFinisher:Group...

01/03/2020

Warm Up:8 Push Ups9 Knee Tuck with Clap10 Good mornings (Banded)4 Rounds Strength:8 Strict Press9 K2E10 Good Mornings (with Press Bar)4...

01/02/2020

6pm Class Tonight OnlyWarm Up:Coaches CallStrength:Back Squat 5x5 + 2x2WOD:10 Burpee Box Overs10 Power Snatchesx15min AMRAP

12/23/2019

CrossFit Classes Cancelled until Thursday 6pm 1/2/2020Happy Holidays!

12/21/2019

12 days of Christmas WOD1 db renegade row devils press (50/35lb) 2 db burpee deadlifts3 strict pullups4 thrusters (95/65lb)5 hang power...

12/20/2019

Warm Up:5 DB Inchworms10 DB Deadlifts15 DB Sit Up to Press10min AMRAPPractice/Fun:Yoke CarryTire FlipsSled Pull/PushWOD:20/24 Cals on Assault or Ski...

12/19/2019

Warm Up:Active MobilityStrength:1) 3-6 strick pull ups + 3-6 Kipping Pull Ups2) 8-10 Barbell Bent Over Rows (pause at top of pull)3) 10-15 Banded Lat...

12/18/2019

Warm Up:Coaches Call DrillsPartner WOD:100 Mtn Climbers20 strict press (115/75lbs)100 KB Swings30 overhead squats100 Mtn Climbers40 push...

12/16/2019

12/16Warm Up:Coaches Cal active mobility 15mins - then:every 90 seconds 12 Total Rounds1) DB Bench Press 8-10 reps - heavy weight2) 5 tempo Db or KB...

12/16/2019

Warm Up:1 Wall Walk + 20 High Plank Shoulder Taps3 setsStrength:10 DB Push Press100ft Staggered OH DB Carry20 Lunges with DB'sx5WOD:20-15-10Burpee...

12/14/2019

Warm Up:Coaches CallStrength:Back SquatWork up to heavy single repWOD:100m Heavy Farmers Carry50 Ring Dips50 Box Jumps50 Pull Ups50 Swings (53/70)100m...

12/13/2019

Warm Up:1 min plank1 min side plank1 min high plank1 min side plankWOD 1:5min EMOM15/20 Wall BallWOD 2:5min EMOM15/20 sit upsWOD 3:15min 800m...

12/12/2019

Warm Up:Coaches Call Active MobilityStrength:2 Power Snatches + 2 OH Squatwork up to heavy set - 25 minsWOD:21-15-9Power Snatch (65/95)T2B

12/11/2019

Warm Up:5-7 Strict Toes to Bar - Control decent20 Leg Seated Raises over KB100 ft Double KB Front Rack Carry4 roundsWOD:20min AMRAP8 Front Squats...

12/10/2019

Warm Up:coaches callPractice:Box Jump Techniquesthen:10/12 cal erg + 15 box Jumps for timex3 - try to  beat each timeWOD:50 DU's10 Push Press...

 

Currently look at 60 days worth of workouts. See: 14 days | 30 days | 60 days
Slide Background

We'll let you know when to start physching...

Enter a valid email address below and we will email you when a new workout is added each day

*We will never share your email address with third parties
Reebok Crossfit Nano 2.0