WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Wod ] 400m Tire Drag (45/25) 400m Farmers Carry (45/30) 400m Sandbag Run (40/30) 4 Prowler Down & Backs (230/140# on the sled) Row 500m between each task (250m/partner) break up the order any way Core Buy-Out: Accumulate 1min in a HS HoldRead More
WORKOUT OF THE DAY: STRENGTH: Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Rings w/ Red Band -Matadore/ Jerk Boxes -Ring Support Hold OR -Close Grip (wrists touching ribs) 3rm Bench WOD: [ Run 5k (Re-Test#3) ] Run 15.5 laps for time L1-15 laps L2-12.5 laps (2.5 miles) L3-10 Laps (2 miles) 25min cap...Read More
Join the fun at the 2016 Miles for Myles Race! There’s something for everyone in the family! Kids Ride 11am 1 Mile Fun Run 12:00 5K Run 12:30 5K Walk 12:35 WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am! Read More
CrossFit EXP’s Barbells for Boobs is TODAY! The fun starts at 9am! You will be able to sign up for heats every 10 minutes beginning at 9:15am. Friends and family are welcome to join in the fun or come be a supporter! Be sure to make a donation online in advance or by cash or...Read More
WORKOUT OF THE DAY: STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 6mins (12 total minutes) OTMEM 4-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week Or...Read More
WORKOUT OF THE DAY: STRENGTH: Snatch 5.4.3.2.1. building or OHS 5.4.3.2.1 building WOD: [ Nostalgic ] 15 KBs 30 Sit-ups 45 Squats x 4 L1- 70/53 L2/M-53/35 L3- 35/18 Core Buy-Out: A) 3 x 20 PB Hyper extensions B) 4 x 35Sec HS hold between each setRead More
WORKOUT OF THE DAY: STRENGTH: Push Jerk 5.5.5.5. Across or P Press 5.5.5.5. Across WOD: [ Chocolate Mint ] 21-15-9 DL TTB hand release Push-ups 10min Cap L1-185/135, TTB L2/M-135/95, KTE, incline P-up L3-95/65, Knee Raise, Knee P-up Core Buy-Out: A) Ultimate Abs Complex x 3 sets= 10 V-ups 10 Roll-ups 10 Double Crunches 10 Leg...Read More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team of 2 ] Run 800m (4min Cap) while Partner does 160 D-unders, then switch Then Run 800m While Partner does 80 Sit-ups , then switch Then Run 800m While Partner does 40 Box J’s, then switch Then Run 800m While Partner does 8 Rope Climbs (or 40...Read More
WORKOUT OF THE DAY: STRENGTH: Clean 5.5.5 Across or F Squat 5.5.5.5. across WOD: [ Papaya Salad ] 10 F Squats 10 Push Jerks x 7 Rds 12min Cap L1-95/65 L2/M-75/55 L3-65/35 Core Buy-Out: A) 4 x 12 BB Row, heavier then 2 weeks ago B) 4x30sec HS hold between each setRead More
