WODs

Saturday – December 1, 2018

Coaches Choice
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Friday – November 30, 2018

4 RFT 200m Farmers carry (Choose challenging weight both hands) 9 Push press 135/95 15 Power Cleans 135/95 21 Burpee Box Jumps 24″/20″ WOD Guidance: This WOD is intended to be heavy and long so choose a weight that will challenge you throughout. This WOD will be a grind an
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Thursday – November 29, 2018

Benchmark “Cindy” 20 Min AMRAP 5 pull ups 10 Push-ups 15 Air Squat WOD Guidance: This is a classic CF benchmark workout intended to test your fitness. Find a version of the movements that you can do the reps unbroken with ease when fresh throughout the first rounds. Put mo
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Wednesday – November 28, 2018

Strength/Technique: 6 Min EMOM 3 Thrusters 21-15-9 Deadlift 225/155 Thruster 95/65 *via CrossFit Linchpin WOD Guidance: During the EMOM work up to heavy 3 rep thruster. Focus on technique over weight and add weight each minute to build up to WOD. This WOD is intended to be finished wi
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Tuesday – November 27, 2018

Strength/Skill: 10 min EMOM 5 HSPU. WOD: 5 Rounds Min 1 Cals on bike or row Min 2 Max Ab-mat sit-ups Min 3 Max Burpees Rest 1 Min between rounds WOD Guidance: For the HSPU work on technique (Box HSPU, wall kick ups, HS Holds etc.) or if experienced, challenge yourself with strict or d
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Monday – November 26, 2018

Front Squat w 3 second pause at bottom 2-2-2-2-2-2 Finisher 5 Min AMREP 3 Front squat ( use 40% ish of weight used for pause squats) 10 Double/single unders 6 Front Squat 20 Double/single unders 9 Front squat 30 double/single unders Keep adding 3 squats and 10 double/single unders eac
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Saturday – November 24, 2018

Coaches Choice
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Friday – November 23, 2018

** BLACK FRIDAY WOD ** 9:00 AM ONLY ** Coaches Choice
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Thursday – November 22, 2018

** HAPPY THANKSGIVING ** ONLY 8:00 AM WOD CLASS TODAY ** Thankful for our Vets Partner Hero WOD “Maupin” 1000m Row Then 3 Rounds 21 Deadlift 135/95 15 Lateral bar burpees 9 Push Jerks 135/95 *20 min Timecap WOD Guidance: The deadlift should be very light but the push jerk
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