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Posts Tagged:Workout of the Day


We are in for a fun new week. Today we will have really work on having nice strong pulls of the rowers. That doesn’t mean go faster. That means make every pull count!!! 5 Rounds: 20 Calorie Row 20 Lunges 20 Russian Twists (L/R=1&20/15)


Time to start the week off with this fun workout!!! Make sure you get all the reps. Open Season is about to get cracking, lets be sure to be ready.   15 MIN. EMOM: 1: 100m Run 2: 10 Burpees 3: 20 Double Undera


We are reviewing one of our favorite workout today!!! Let see how many people can get to thirty rounds today!!! Lastly The Open is here again and we should all try it out again. This is the link for their registration: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games   “Cindy” 20 Min. AMRAP: 5 pull-ups 10 push-ups 15 squats

Warming Up


15-12-9-6-3: Power Cleans (115/75) Burpees


We are getting over the Hump Day with this sweet AMRAP.   20 Min. AMRAP: 5 Shoulder to Overhead (155/105) 10 Box Jumps (24″/20″) 15 Kettlebell Swings (35/26) 400m Run


Today we have a fast one in store for us. Nonetheless we will be doing some fun stuff before the workout.   “Annie” 50-40-30-20-10: Double-Unders Sit-ups


This is going to be a FUN WEEK!!! We are transitioning into our next phase of our program. We will be having a lot of test type of workouts (Bench Mark WODs). Furthermore, we will have normal classes today!!! That means get your buns down and let’s get after it!! 21-15-9: Thrusters (95/65) Ball Slams…

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It has been a few weeks since we have done one of this fun beast…. Yup, it’s time to get some cardio in with a sweet tabata!!! Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up


We have made through the Hump and with some brand new squat maxes. Way to put in work guys. We’ll take it down a bit with this one.   14 Min. AMRAP: 5 Power Snatches (115/75) 10 Ring Dips 25 Hollow Rocks

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