WORKOUT OF THE DAY STRENGTH: NONE WOD: (Sonic) 600m Run60 WB30 Power Snatches 400m Run40 WBs20 Power snatches200m Run20 WBs10 power snatches Rx- ascending wt- 30×115/80, 20x 135/95, 10x 155/105, 30/20S1- 75/55, 20/14, run 400/300/150mS2- 65/35, 14/10, row same distance. Read More
WORKOUT OF THE DAY STRENGTH: Shoulder Press, 3-4 warm-up sets then 85% of 1rm 3 sets of 3 reps (3×3) + 1Max effort set WOD: (All the things) 53/35 Cal Bike40 Toes to bars30 double KB Russian Swings20 handstand Push-ups1 Lap (300m) Farmers Carry (53/35) Rx– 53/35 Cals, TTB, 53/35 KBs, HSPUs, 53/35 CarriesS1- 40/30...Read More
WORKOUT OF THE DAY STRENGTH:Pull-up ME x 2 sets on 2mins, then 2-2-2 tempo for x 3-5 reps OTMEM x 6mins WOD: (Dynamic Duo) Partner Wod, only 1 working at a time 600m Tire Drag (45/25)600m OH Plate Carry (45/35)1800m Row (200m intervals) 22min Cap Rx- 45/35 tire, 45/25 plate for OHS1- 35/15, same for...Read More
WORKOUT OF THE DAY STRENGTH: Back Squat, 3-4 warm-up sets then 85% of 1rm 3 sets of 3 reps (3×3) + 1Max effort set WOD:(Lickity Split) 200m Run15 Thrusters on 3minsx 4 rds-record splits Rx- 115/80S1- 95/65S2- 150m Run, 65/35 12minRead More
WORKOUT OF THE DAY STRENGTH: Deadlift, 3-4 warm-up sets then 85% of 1rm 3 sets of 3 reps (3×3) + 1Max effort set WOD: (I could deadlift you.) 13min AMRAP15 Burpees15 DLs60 D-Unders Rx- 225/155S1- 155/105S2- squat thrusts, 95/65, Singles x 2 13minRead More
Due to the Holiday, we will be only open for 2 classes. 8:00am and 9:15am. WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Murph ] – 1 MILE RUN TO START – 100 PULL-UPS – 200 PUSH-UPS – 300 SQUATS – 1 MILE RUN TO FINISH *Option to wear a 20 lb weight vest if you...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Level Up) Team Wod 200 Double unders100 Sumo Deadlift High Pulls100 Leg Tosses100 Cal Bike*100 Leg Tosses100 SDLHPs200 D-unders Rx- 75/55S1- 65/45S2- singles, 44/26lb Kettlebell * male teams= 100 cals, mixed= 90 cals, female= 80 cals Read More
The O 23 Podcast brings you tips, tricks, interviews and inspiration for you to live your best life both inside and outside of the gym! Episode 1- April 27, 2019In this episode we get to know coach and CrossFit athlete Peter Mason. He walks us through how he found CrossFit, how coaching became his career...Read More
Q: What brought you in to CrossFit EXP? I wanted to try something that would challenge me and take me out of the mundane gym experience that was doing nothing for me. Q: What was your first impression of CrossFit EXP? I loved everything from the beginning! I loved the coaches, their patience and knowledge...Read More
