WOD for 11.8.2019

Today is our last CrossFit Open workout. 20.5 is……. Muscle Ups and Wall Balls. Here we go!! For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min.

WOD for 10.9.2019

We have an old school CrossFit Benchmark today with “Filthy 50.” There is a lot of work in this WOD. That being said, the movements are all fairly simple and very doable. Don’t get overwhelmed when you look at the list. When the clock buzzer beeps,...

WOD for 9.23.2019

Today in our strength portion we will be building to a 3RM deadlift. These reps are meant to be tough and go so no slamming of the barbell. The workout today is all gas, no brakes. Run the 200 meters a little faster than you think you should. The weight on the barbell...

WOD for 9.12.2019

Today workout is three separate AMRAPs with the same triplet of double DB G2OH, double DB up-downs and push-ups. With both the time and reps decreasing in each AMRAP, the intensity should stay high throughout. The goal is to perform the same amount of rounds and reps...

WOD for 8.27.2019

In the EMOM portion of today’s workout, you will get to pick a gymnastic skill to work on in the first minute. The skill should be something that you are look to gain some proficiency in. Today’s workout is all gas pedal, no brakes. Every 3 minutes for 15...