Workout of the Day (WOD)

Wednesday 5.8.19

Essentials A. 10 Sets (First 5 Sets) Hang Power Clean at Mid thigh x 2 reps (Last 5 Sets) Romanian Deadlift x 5 reps Build in weight each set On the 90 sec Marks B. 4 Sets (Sets 1,3) Hang From the Bar x 20 sec PVC Banded Pull Downs x 6 reps Ring Pull

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Tuesday 5.7.19

Essentials A. 5 Sets Tempo Overhead Squat x 3 reps 55-65% Tempo @55×1 On the 2:30min B. For Time: Dumbbell Box Step Over x 10 reps Rope Sit to Stand x 15 reps Dumbbell Box Step Over x 10 reps Jumping Pull Ups x 45 reps Dumbbell Box Step Over x 10 reps Fitness A.

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Monday 5.6.19

Essentials A. Yearly Benchmark T-1000 Scale #1 4 Rounds For Time: Row x 24/17 cal Burpee Over Rower x 15 reps Shoulder to Overhead x 9 reps 155/105 Rest 5min Scale #2 4 Rounds For Time: Row x 24/17 cal Burpee Over Rower x 15 reps (You May step) Shoulder to Overhead x 9 reps

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Saturday 5.4.19

Essentials A. 5 Sets Split Jerk x 10 reps On the 3min Marks B. 4 Rounds For Time: Plank x 60 sec Box Dip x 20 reps Hanging Knee Ups x 20 reps Fitness A. 5 Sets Split Jerk Cluster x 1.1.1 reps Rest 30 sec between reps On the 3min Marks Build to a

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Friday 5.3.19

Essentials A. 5 Sets Front Squat x 5 reps Tempo @ 33×1 *Add 5-10lbs to weight you did 2 weeks ago* On the 3 min Marks B. 3 sets Each For Time: Bear Crawl x 60 ft Power Snatch x 6 reps Jumping Pull up x 10 reps Kettlebell Swing x 15 reps On the

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Thursday 5.2.19

Essentials A. Team of 3-4 relay 18min amrap Squat x 30 reps Sled push x 100 meters Slam all over shoulder x 15 reps B. Mobility Squat hold x 3:30min Standing straddle x 2 min Squat hold x 3:30min Fitness/Performance A. Team of 3-4 relay 18min amrap Squat x 30 reps Sled push x 100

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Wednesday 5.1.19

Essentials A. 6 Sets (Sets 1,3,5) Hang From the Bar x 20 sec PVC Banded Pull Downs x 6 reps Ring Pull x 8 reps (Sets 2,4,6) Parallette Push Ups x 4 reps Plank Push Ups x 6 reps Dumbbell Side Plank Raise x 8 reps per arm On the 2:30 min Marks B. 20

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Athlete Spotlight: Jeff Hull

  Name:Jeff Hull Age:44 Occupation:Sales Hometown:Masterton, New Zealand Which class time do you usually attend? 4pm Favorite WOD: Murph, or any of the hero WOD’s, they’re important, I like to research each one of them and make sure they’re not forgotten. Favorite CF Movement: Slam Ball, you can’t be sad doing slam ball… Least Favorite CF Movement: OHS or

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Athlete Spotlight: Martha Raber

    Name:Martha Raber Age:38 Occupation:Manager, Enterprise Risk Services Hometown:Up North, where the white stuff accumulates and temperatures drop to crazy lows. Which class time do you usually attend? 6PM Barbell Class (Tues & Thurs) and 7PM Class for WOD Favorite WOD: Any WOD with minimal cardio and heavier lifting. Favorite CF Movement: Anything that involves heavy lifting

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Tuesday 4.30.19

Essentials A. 12 min Find 1 rm Overhead Squat B. 5 Sets Back Squat x 5 reps Tempo @ 33×1 *Add 5-10lbs to weight you did 2 weeks ago* On the 3 min Marks C. 5 sets Handstand Hold x 30 sec On the 2 min marks Fitness A. 12 min Find 1 rm Overhead

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Monday 4.29.19

Essentials A. 5 Sets Hang Squat Clean From High thigh /Hip position x 3 reps Empty Barbell or Keep weight light On the 2:30min Marks B. For time: Rope Sit to Stands x 12 reps Power clean and Jerk x 20 reps Rope Sit to Stands x 12 reps Fitness A. 5 Sets Hang Squat

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Saturday 4.27.19

Essentials: A. 12 min Emom 1.Lying Leg Raises x 7-10 reps 2.Bridge Hold x 30 sec 3.Hollow Hold x 30 sec 4.Support Hold x 30 sec B. 4 sets Shoulder Press x 5 reps Rest 30 sec Barbell Bent Over Row x 7 reps On the 2:30min Build in weight C. 3 sets Right arm

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Friday 4.26.19

Essentials: A. 5 Sets Hang Power Snatch From High thigh /Hip position + Overhead Squat x 3 reps Empty Barbell or very light weight On the 2:30min Marks B. Yearly Benchmark ‘Hate’ (scaled) 6 Rounds For Time: Thruster x 6 reps 85/60 Jumping Pull Up x 6 reps 6” Barfacing Burpee x 6 reps Fitness:

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Thursday 4.25.19

Essentials: A. For Time: Sled Push x 50 meters Heavy -then- 5 Rounds Push Ups x 12 reps Dumbbell Renegade Row x 12 reps Dumbbell Squats x 12 reps -then- Sled Push x 50 meters Heavy B. Mobility Saddle x 1 min Pretzel x 1 min per side Squat Hold x 6 min Fitness/Performance: A.

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Wednesday 4.24.19

Essentials: A. 5 Sets Deadlift x 7,5,5,3,3 reps Build in weight On the 2:30min Mark B. 15 min AMRAP Box Dips x 3 reps Jumping Pull Ups x 5 reps Dumbbell Power Clean x 5 reps Wall Walks x 3 reps Hanging Knee Ups x 5 reps Dumbbell Power Clean x 5 reps Fitness: A.

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