WOD – May 1, 2017

Strength/Skill
5 sets of: 2 Front Squat + 1 Jerk
*Work up to 75% over the course of the 5 sets.
WOD
For Time:
Before: Run 400m

21-15-9
Kettlebell Swing
Goblet Squat
Jumping Pull-ups

After: Run 400m
M|Fit
3 ROUNDS FOR TIME

1/2 Mile Bike (Legs Only)
30 Russian Twists
30 Box Jump/Step ups

By |April 30th, 2017|WOD|0 Comments

WOD – April 28, 2017

On Thursdays we wear Rogue.

Strength/Skill
Interval Gunz N’ Bunz
Empty Bar – Bicep Curls
Empty Bar – Lunges
WOD
Yesterday was all about strength, today is all about building that engine.

3 Rounds for Reps
1Min: Box Jump/Step
1Min: Burpee Pull-ups
1Min: Abmat Sit-ups
1Min: Rest
M|Fit
3 ROUNDS FOR TIME

500m Row
25 Sit-ups
20 Dumbbell Strict Press
15 Dumbbell Deadlifts

By |April 27th, 2017|WOD|0 Comments

WOD – April 27, 2016

Today we are getting strong.
Part I
50 Strict Press
-20 Double-unders every time you drop the weight.

*We expect this workout to take around 15 minutes. Choose a weight that will challenge you but not totally wipe you out. If you finish in 5 minutes, you are either extremely strong in Strict Press or went a little light. […]

By |April 26th, 2017|WOD|0 Comments

WOD – April 26, 2017

Skill Work

Tabata L-Sit on Boxes
*Keep legs extended in front of you for as long as you can. Scale to a knee tuck if needed.
WOD
4 Sets for separate times:
500 Meter Row
15|10 Dips
*Rest around :90 Seconds between sets. The goal is not to burn out our shoulders on the dips
M|Fit
10:00 Min AMRAP:
15 Calorie Row
20 Alternating Dumbbell Snatch
*then
3 […]

By |April 25th, 2017|WOD|0 Comments

WOD – April 25, 2016

Part of CrossFit is workouts that consist of varied intensities.  Yesterday was two parts with a strength session followed by a drawn out conditioning.  Today is one part and we want you to push the intensity. We don’t often record times but today we want you to keep track, if you need a space to […]

By |April 24th, 2017|WOD|1 Comment

WOD – April 24, 2017

Strength/Skill
Hang Power Snatch Double

*Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of perfect reps as you build to your heaviest. The purpose is productive training, so keep the focus on good mechanics.
WOD
18 Minute EMOM:
Min 1: 15-10 Toes-2-Bar
Min 2: 5 Overhead Squats (Choose weight)

*This weight should be something […]

By |April 23rd, 2017|WOD|0 Comments

WOD – April 21, 2017

6 Pack Attack
16 Minute EMOM:
Minute 1: Wall Ball Sit-ups
Minute 2: Russian Twists
Minute 3: Tuck Hold
Rest 1 Minute
WOD
Front Rack Walking Lunges – 3 sets of 16 steps
*2-3 Turkish Get Ups after each set of lunges
M|Fit
3 ROUNDS FOR TIME
10 Overhead Lunges
20 Plate Ground to Overhead
30/24 Calorie Row

By |April 20th, 2017|WOD|0 Comments

WOD – April 20, 2017

Strength/Skill
5×4 Jerks 
*Keep around 50-60%.  Today we really want to focus on making these perfect.
WOD
For Time:
1,000 Meter Row
30 Sumo Deadlift High Pulls (75/55)
800 Meter Run
*Sub SDHP to a Sumo Deadlift if needed 
M|Fit
12 MINUTE EMOM

1st Minute – 8 Burpee Box Jumps (Step-ups)
2nd Minute – 10 Barbell Push Press

By |April 19th, 2017|WOD|0 Comments

WOD – April 19, 2017

Gymnastics Accessory Work
3 Sets of:
10 Ring Rows
*Make these difficult, feet on boxes, weight on chest, or even a step further forward than you usually stand. 
:30 Seconds of Plank Up Downs
“Death and Taxes”
Think of this as a 4 Minute AMRAP of “Earnings”, followed by 2 Minutes of “Taxes”. Perform the distance or reps that you qualify […]

By |April 18th, 2017|WOD|0 Comments

WOD – April 18, 2017

Pre-orders for swag go in at the end of the week! If you want gear get your name on the list!
Strength/Skill
7 Minute EMOM:
2 Clusters (Squat Clean Thruster)

Cindy-ish Partner WOD
20 Minute AMRAP:
5 Pull Ups
7 Push Ups
9 Front Squats  (135/95) *From Floor
*Alternate on the rounds or every other movement.  
M|Fit
20-18-16-14-12-10-8-6-4-2

Dumbbell Snatch
Dumbbell Squat
Calorie Row

By |April 17th, 2017|WOD|0 Comments