ONLY 9:30 AM and 11:00 AM WOD Classes Today!! What List did you make? NICE 1 SDHP 75/55 2 Thrusters 75/55 3 Push Press 75/55 4 Power Clean 75/55 5 Power Snatches 75/55 6 KB Swings 7 Pull-ups 8 Knees to elbow 9 Box Jumps 24″/20″ 10 Cal on Bike 11 Burpees 12 OHWL 45/25(...Read More
Strength/Technique: 6 min EMOM of 3 Push Press 9-15-21 Pull-ups Push Press 115/75 6 min Timecap Extra Work Not for time: 50 PERFECT push-ups WOD Guidance: This flips the classic 21-15-9 rep scheme on its head. This may seem easy at first but the set of 21’s will be challenging. Choose a pull-up version and...Read More
Hang Power Snatch 2-2-2-2-2-2-2 Finisher: Extra work Not for Time: 40 strict pull-ups WOD Guidance: For these 7 sets of 2 reps start with a moderate weight as your first working set of 2 and try to add weight from there. This is also a great day to work on technique and not get wrapped...Read More
Hero “Rankel” 20 min AMRAP 6 Deadlifts 225/155 7 Burpee Pull-ups 10 KB Swings 70/53 200m Run WOD Guidance: Hero WOD’s like this are intended to be more challenging than most. They are intended to put you into “the suck” a little more than usual. These WODs are not about your time/rounds/Rx or anything like...Read More
50-40-30-20-10 Walking lunge steps Sit-ups Box jumps 24″/20″ WOD Guidance: This WOD should be called “Jelly Legs”. The lunges will catch up to quickly and make the box jumps a little trickier. Make sure you are set before you attempt those box jumps. For newer athletes reduce the reps to 40-30-20-10 to maintain intensity.Read More
Strength/Technique: 6 Min EMOM of 1 Clean & Jerk. Work up to heavy weight 10 min AMRAP 20 Wall Balls 20/14 10 Clean & Jerk 135/95 WOD Guidance: This couplet will be a sneaky one. Choose a weight and height on wall ball that you can complete all 20 reps when fresh. The C&J should...Read More
Strength/Skill: Work up to 2 rep max weighted pull-up “Annie” 50-40-30-20-10 WOD Guidance: Another classic CF benchmark WOD. If you cannot string together large sets of double unders you should consider scaling to single unders. This WOD should be completed in under 10 minutes.Read More
