WODs

Wednesday – February 13, 2019

4x 800m Run WOD Guidance:  These should be max effort runs.   For scaling purposes athletes should run for distance for 4 min, 4x.  If athlete cannot run max effort distance for 3 min on bike or rower.  For all versions rest as needed between sprints.
Read More

Tuesday – February 12, 2019

Every 2 min for 30 Min 1 “Squat” clean Finisher: Tabata front Squat 45/35 WOD Guidance:  Warm-up your clean to a moderate weight before starting the 30 min.  You can add weight as you go.  Focus on technique and receiving the bar in the bottom of the squat.&
Read More

Monday – February 11, 2019

2 RFT1 Mile Run45 Wall Balls 20/1435 Push-ups25 Deadlift 185/13515 Knees to elbow *via CrossFit Linchpin WOD Guidance:  Pace yourself on this workout.  You should be able to finish this WOD in 28 min or less, if this seems unrealistic consider scaling.  The deadlift sho
Read More

Saturday – February 9, 2019

IRONMARK Fundraiser WOD In teams for time: 2.4 mile row 112 miles on (assault) bike 26.2 mile run
Read More

Thursday – February 7, 2019

4 RFT21 Thrusters 45/3515 Strict Ring Dips9 strict HSPU *20 Min Timecap WOD Guidance:  Push hard through the thrusters.  Use weight that you can go unbroken through first round.  Scale the rings to bar with band if needed but keep them strict.  If cannot do strict
Read More

Wednesday – February 6, 2019

Strength/Technique:  20 min to work up to max weighted 1 rep strict pull-up. “GI Jane”For Time100 Burpee Pull-ups * 12 min TimecapWOD Guidance:  While this WOD is not officially a benchmark WOD it’s a great test of your engine.  If Rx’ing this WOD cho
Read More

Tuesday – February 5, 2019

Strength/Technique:  6 min EMOM 2 Clean & Jerks 21-15-9Deadlift 95/65Clean & Jerk 95/65 *6 min Timecap WOD Guidance:  This WOD should be light and fast.  Bring the intensity and try to finish under the time cap.  Scale weight as needed but use same weight for bo
Read More

Monday – February 4, 2019

Overhead Squat3-3-3-3-3 Finisher:  Tabata Overhead PVC jumping squats WOD Guidance:  Build to a heavy set of 3 of overhead squat before starting first set.  Use the heaviest weight you can for each set.  Rest as needed between sets.  For scaling purposes focus
Read More

Saturday – February 2, 2019

Coaches Choice
Read More