Workout of the Day (WOD)

Tuesday 4.23.19

Essentials: A. 5 Sets Kettlebell Overhead Squat x 5 reps per arm + Kettlebell Step Back Lunge x 5 reps per arm Moderate Load On the 2:30 min Marks B. 6 Sets each for time: Overhead Squat x 10 reps Hanging Leg Raises x 10 reps Barbell on Back Step back Lunge x 10 reps

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Monday 4.22.19

Essentials: A. 5 Sets Half Kneeling Landmine Twist x 7 per side On the 2:30 min mark B. 7 Sets Each For time: Ring Pull x 7 reps Dumbbell Hang Squat Clean x 5 reps Dumbbell Shoulder to Overhead x 5 reps On the 2:30 min Marks Fitness: A. 5 Sets Half Kneeling Landmine Twist

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Saturday 4.20.19

Essentials: A. 5 Sets Split Jerk x 10 reps On the 3min Marks B. 7 Sets each for Cals Row x 16 pulls On the 2:30min Mark Fitness: A. 5 Sets Split Jerk Cluster x 1.1.1 reps Rest 30 sec between reps On the 3min Marks Build to a Heavy final set B. 7 Sets

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Friday 4.19.19

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. 5 Sets Front Squat x 5 reps Tempo @ 33×1 *Pick a weight between 60-70% and stick with it all 5 sets. We will be adding

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Thursday 4.18.19

Essentials: A. Teams of 3-4 For Time: Wall Ball x 150 reps Dual Dumbbell Push Press x 125 reps Single Dumbbell Box Step Ups x 100 reps Assault Bike x 75 Cal Burpee Box Jump Overs x 25 reps Rope climb x 5 reps B. Mobility Saddle x 1 min Standing Straddle x 1 min

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Wednesday 4.17.19

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. Yearly

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Tuesday 4.16.19

Essentials: A. 5 Sets Back Squat x 5 reps Tempo @ 33×1 *Pick a weight between 60-70% and stick with it all 5 sets. We will be adding to this weight over the next couple weeks so be a little conservative. On the 3 min Marks B. For Time: Dumbbell Snatch x 12 reps per

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Monday 4.15.19

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. 4 Rounds Each For Time: Row x 12/9 cal Rope Sit to Stand x 6 reps Row x 12/9 cal Thruster x 10 reps Rest 2 min Fitness: A.

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Saturday 4.13.19

Essentials In honor of Becky Conzelman , 5 times Crossfit Games athlete and 2 x National Track Champion. She suffered a brain aneurysm on March 27 and passed away April 6th. Conzelman was a remarkable athlete and along with her accomplishments in Crossfit, she was a National track Cycling team member. The mother of 2

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Friday 4.12.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Thursday 4.11.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Wednesday 4.10.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Tuesday 4.9.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Monday 4.8.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Saturday 4.6.19

Essentials: A. Min 0:00-10:00 5 Rounds For Time: Dual Dumbbell Bench Press x 3 reps Ring Pull x 6 reps Min 10:00-20:00 For Time: Run x 400 meters Row x 500 meters Min 20:00-30:00 5 Rounds For Time: Box Dip x 12 reps Dumbbell Deadlift x 12 reps Min 30:00-40:00 For Time: Row x 500

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