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WOD CFG Open 18.4 For Time: 21 Deadlifts (225/155#) 21 HSPU 15 Deadlifts 15 HSPU 9 Deadlifts 9 HSPU 21 Deadlifts (315/205#) 50ft HS Walk 15 Deadlifts 50ft HS Walk 9 Deadlifts 50ft HS Walk *9:00 Cap
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WOD For Time, with a partner: 200-160-120-80-40 Double Unders 100-80-60-40-20 Sit-ups 50-40-30-20-10 Thrusters (95/65#) *One partner working at a time *Split reps anyway
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Skill/Strength 10:00 EMOM: 1 Thruster + 4 Lateral BB Burpees *Starting at 95/65# and adding weight each round for 10 rounds WOD 5 Rounds, Every 3 Minutes: 250/200 Meter Row or 12/9 Calorie Assault Bike...
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Skill/Strength Every 2:00 for 5 rounds: 5-4-3-2-1 Hang Power Snatch *Between each set perform 8 strict pullups, using a band if necessary, or adding weight/difficulty *Add weight for each set of hang...
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Schedule update: 5:30am and 6:30am classes are cancelled for Wednesday March 21st!! WOD In teams of 3, 25:00 AMRAP : 1,800m Row 60 Situps 60 KBS (53/35#) 60 Box Jumps *Split reps anyway, only one...
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Warm-up 10:00 EMOM: Odd: Calorie Bike or Row at conversational pace Even: 5 Yoga Push-ups WOD 20:00 EMOM: Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that...
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WOD CFG Open WOD 18.5 7:00 AMRAP: 3 Thrusters (100/65#) 3 Chest-to-bar pull-ups 6 Thrusters 6 Chest-to-bar pull-ups 9 Thrusters 9 Chest-to-bar pull-ups ..etc, up the ladder as far as possible adding 3...
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WOD In Teams of 3, For Time: 50 Box Jumps (24/20″) 75 Burpees 100 Air Squats 125 DB Snatch (50/35#) 150 Cal Row or Bike 125 DB Snatch 100 Air Squats 75 Burpees 50 Box Jumps *30:00 Cap *Split reps any...
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WOD CFG Open WOD 18.5 7:00 AMRAP: 3 Thrusters (100/65#) 3 Chest-to-bar pull-ups 6 Thrusters 6 Chest-to-bar pull-ups 9 Thrusters 9 Chest-to-bar pull-ups ..etc, up the ladder as far as possible adding 3...
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We have MOVED! Please come to our new location at: 201 Hubbard St Skill/Strength Gym Tour! WOD 20:00 AMRAP: 200m Run 8 Power Cleans (135/95#) 16 Sit-ups
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WOD With a partner, 25:00 AMRAP: 600m Row or 30 Cal Bike 200m Double KB Front Rack Carry (53/35#) 600m Row or 30 Cal Bike 200m Double KB Farmers Carry *Split reps however you want, only one person...
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Skill/Strength Every 2:30 for 5 rounds: 5 Back Squats w/Pause *Control down and pause for 2 seconds in the bottom! *Starting around 60% and building up to a challenging set of 5 WOD 12:00 AMRAP: 21 KB...
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WOD With a partner, For Time: 10 Deadlifts (315/205#) 30 Burpee Box Jump Overs (24/20″) 20 Deadlifts (275/185#) 30 Burpee Box Jump Overs 30 Deadlifts (225/155#) 30 Burpee Box Jump Overs 40 Deadlifts...
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Skill/Strength Every 2:30 for 3 rounds: 10 Single Arm DB/KB Strict Press per arm *Build to a heavy set of 10 per arm WOD 15:00 AMRAP: 15 Power Snatches (95/65#) 30 Wallballs (20/14#) 60 Double Unders
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Skill/Strength 5-5-5-3-3 Romanian Deadlift *10:00 Cap WOD 3 RFT: 400m Run 15 Box Jumps (30/24″) 12 Deadlifts (225/155#) *12:00 Cap
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Skill/Strength Every 2:30 for 3 Rounds: 8 DB/KB Bench Press with a 32X1 tempo *For the tempo, lower the weight down for 3 seconds, hold at the bottom for 2 seconds, then explode up, and reset at the...
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WOD 24:00 EMOM: Min 1: 0:20-0:30 Chin Over Bar or Rings L-sit Hang Min 2: 0:30 Double Under practice Min 3: Athlete’s choice or 0:30-0:40 Hollow Hold Min 4: 0:30 HS Hold
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Skill/Strength Every 2:30 for 5 Rounds: 6-5-4-3-2 Front Squat at 32X1 tempo *For the tempo, lower the weight down for 3 seconds, hold at the bottom for 2 seconds, explode up, and reset at the top for 1...
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In teams of 2, 20:00 AMRAP: 40 Front Rack Lunges (115/85#) 30 Pull-ups 20 Shoulder to Overhead *Every minute on the minute, partners perform 10 synchronized air squats *Split reps anyway
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