WOD 010514

So it’s been one heck of a week, so far…. There’s still friday and Saturday :).
Tomorrow we will be doing a full rest day, no running WOD scheduled, just some good ole active recovery. Come in, work on mobility and stretching, hit the rowers or bike and get in an active rest day. If you’ve [...]


WOD 300414

End of the month, lets go out with a bang.

Warm Up:

Run 400M

10 Goblet squats

10 Banded Good mornings DEMO

10 Hang power cleans with barbell

5 OHS with barbell

Run 200M

10 Goblet squats

10 Banded Good mornings

10 Hang power cleans with barbell

5 OHS with barbell


Do not rest between rounds. Score is total reps completed for all exercises.


Level 1-

8 minutes [...]


WOD 290414

Warm Up:


Row 150M

40% of max Muscle ups/pull ups

12 Pistols 6/6

12 Push-ups

12 Toes to bar (in sets of 3′s)



Level 1-

Run 300M

10 Box jumps 20/16″

5 HSPU off a Box/Pike HSPU

2 Rope climb from ground/towel pull-ups

Level 2-

Run 400M

10 Box jumps 24/20″

5 Defecit HSPU (men 2-45′s high/ladies 2-25′s high)

2 Rope climbs

Level 3-

Run 400M

10 Box jumps 30/24″

5 Parallette HSPU

2 Legless Rope climbs


WOD 280414

Be ready to get in and work everyone! We have a busy Monday ahead of us!

Warm Up:
Run 800

Clean and Jerk Bar warm-up



Clean and Jerk

starting at 60%

Increase by on the minute, if you miss start back at 60% and start over.



3 Push Press
L3-115/75 L2-95/65 L1-65/45

5 Chest to bars/Pull-ups, banded pull-ups/Pull-up from Oly [...]


WOD 250414


12 Min EMOM

HBBS 2 @ 60% 1RM


“Filthy Fifty”

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 35lb

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Sub: Dirty 30


WOD 230414 REST DAY….and YOGA!

CrossFit endurance day….. NOT! If it’s one thing we are lacking it is flexibility and mobility. Yoga is a perfect pair with CrossFit, so if you’re coming to run tomorrow please be kind and do not bother the yoga class.

We are taking a break this week from running on Thursday and will be holding yoga [...]

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