Weekly WODs 10/24/22

Monday We got some movement variety for ya today! We have a little bit of overhead pressing, some gymnastics practice, and some lateral movement. If you look at CrossFit as a whole, almost all movements occur in the sagital plane (forward…

Weekly WOD insights 10/17/22

Monday  Starting off the week with some meat and potatoes strength. We are gonna work on our push pull patterns and then finish it off with a quick little burner. Instead of having the strength be an emom, or just traditional sets, it is going…

Weekly WOD Insights 10/10/22

Monday  Today is continuing with the theme of barbell heavy workouts we have a nice blend of complex and non complex barbell movements. You amy notice that the barbell movements get less complex as you get deeper into the workout. I did this…

Weekly WOD insights 10/03/2022

Monday  You may notice the strength format is similar to last weeks, and thats because it is.....the same. As a staff we agreed that this format is great for getting strength work in and quality gymnastics while providing us with the opportunity…

Weekly WOD Review 9/26/22

, , ,
MONDAY This workout is designed to keep everyone moving at a quick pace. While the movements are simple, but the monotony can test your patience and pacing. I'd like you to pick a weight you can cycle or do fast singles around the same pace…

Workouts for September 19th-25th

Monday A) EMOM x 10 minutes        Rx: 2 Thrusters        Advanced + spend 10 minutes working up.      to a 2rm for the day -rest 5 minutes- B) Fran sandwitch (RX & Adv) 750m row (Adv:1000m row) -then- 21-15-9 Thrusters…

WODs 9/12/22- 9/18/22

Monday 9/12 3 rounds (30 m time cap)   X3  {15 Wall Balls 20/14 (adv 20 lb+) + 10 Box step ups w/ wall ball}   X3 {70 m Farmer carry 45/25 (adv 50+/35+) + 7 Pull ups (adv C2B) (beef BMU)}   The wall ball…

WOD’s – Week of 9/5/22

  Monday Ground to Overhead means you have the option of doing either a clean & jerk, or a snatch.  Choose a version AND a weight that while warming up you can perform at least 6-8 consecutive reps with.  The cumulative effect…

Weekly WOD Review – 8/29/22

,
Monday You’ll use the same weight for both barbell movements today. It’s important that you base your weight selection off of your ability/comfort level with Shoulder to Overheads. To help you make your decision, I encourage you to select…