Home
What We Offer
Contact
WOD

WOD

Friday, Mar 31
Workout of the Day
Split jerk (Load)
12:00 to establish
1 rep max split jerk
Ant man & Wasp (Time)
Open
10 Wall Walks
20 Double Front Rack Dumbbell Squats (50s/35s)
30/24 Calorie Row
100m Farmers Carry (50s/35s)
30/24 Calorie Row
20 Double Front Rack Dumbbell Squats (50s/35s)
10 Wall Walks

CrossFit Intermediate

10 Scaled Wall Walks
20 Double Front Rack Dumbbell Squats (35s/20s)
30/24 Calorie Row
100m Farmers Carry (35s/20s)
30/24 Calorie Row
20 Double Front Rack Dumbbell Squats (35s/20s)
10 Scaled Wall Walks

CrossFit Lite
10 Scaled Wall Walks
20 Double Front Rack Dumbbell Squats (app weight)
24/18Calorie Row
100m Farmers Carry (app weight)
24/18 Calorie Row
20 Double Front Rack Dumbbell Squats (app weight)
10 Scaled Wall Walks

CrossFit Foundations
10 Walk Outs
20 Goblet squats (app weight)
18/14 Cal Row
100m farmers carry (app weight)
18/14 Cal Row
20 Goblet s squats (app weight)
10 Walk Outs
Strength
Power + Push Jerk (Load)
1 Power Clean + Push Jerk @ 6.5/10 RPE
1 Power Clean + Push Jerk @ 7/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 7/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 8/10 RPE
Thursday, Mar 30
Workout of the Day
Bike Capacity (Calories)
3 Sets
75 seconds @ RPE9
1:00 @ RPE1
75 seconds @ RPE9
- rest 5:00 b/t sets -
Bike Capacity (Calories)
3 Sets
75 seconds @ RPE9
1:00 @ RPE1
75 seconds @ RPE9
- rest 5:00 b/t sets -
Wednesday, Mar 29
Workout of the Day
Clean (Load)
12:00 to establish
1 Rep Heavy Clean
Kang the conquerer (Rounds + Reps)
Open
15:00 AMRAP
5-4-3-2-1
Strict Pull Up
Dumbbell Box Step Over (24/20)(50s/35s)

CrossFit Intermediate
15:00 AMRAP
5-4-3-2-1
Banded Pull Up
Dumbbell Box Step Over (24/20)(35s/20s)

CrossFit Lite
15:00 AMRAP
5-4-3-2-1
Ring Row
Dumbbell Box Step Over (app weight/height)

CrossFit Foundations
15:00 AMRAP
5-4-3-2-1
Upright Ring Row
Bodyweight Box Step Over (app height)
Strength
Muscle Clean (Load)
3 Muscle Cleans @ 6-8/10 RPE
3 Muscle Cleans @ 6-8/10 RPE
3 Muscle Cleans @ 6-8/10 RPE
3 Muscle Cleans @ 6-8/10 RPE
Clean complex (Load)
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 8/10 RPE
Tempo Clean Deadlift (Load)
10 Second Clean Deadlift @ 7.5-8/10 RPE
10 Second Clean Deadlift @ 7.5-8/10 RPE
10 Second Clean Deadlift @ 7.5-8/10 RPE
10 Second Clean Deadlift @ 7.5-8/10 RPE
10 Second Clean Deadlift @ 7.5-8/10 RPE
Tuesday, Mar 28
Workout of the Day
Cassie Lang (Time)
Open
3 rounds for time:
21-15-9*
Calorie Row
42-30-18
Double Unders
- Rest 3 minutes b/t rounds -

CrossFit Intermediate
3 rounds for time:
21-15-9*
Calorie Row
84-60-36
Single Unders
- Rest 3 minutes b/t rounds -

CrossFit Lite
3 rounds for time:
15-12-9*
Calorie Row
42-30-18
Single Unders
- Rest 3 minutes b/t rounds -

CrossFit Foundations
3 rounds for time:
15-12-9
Calorie Row
30-24-18
Jumping Jacks
- Rest 3:00 b/t rounds -
Monday, Mar 27
Workout of the Day
Snatch (Load)
12:00 to establish
1 Rep Heavy Snatch
Quantumania (Rounds + Reps)
Open
14:00 AMRAP
4 Burpees to 12in target
6 Alt. Dumbbell Snatch (50/35)
8 Wall Balls (20/14)

CrossFit Intermediate
14:00 AMRAP
4 Burpees to 6in target
6 Alt. Dumbbell Snatch (35/20)
8 Wall Balls (14/10)

CrossFit Lite
14:00 AMRAP
4 Burpees
6 Alt. Dumbbell Snatch (app weight)
8 Wall Balls (app weight/height)

CrossFit Foundations
14:00 AMRAP
4 Up Downs
6 Alt. Dumbbell Snatch (app weight)
8 Med Ball Thrusters (app weight)
Strength
Muscle Snatch (Load)
3 High Hang Muscle Snatch @ 5/10 RPE
3 High Hang Muscle Snatch @ 5/10 RPE
2 High Hang Muscle Snatch @ 6/10 RPE
2 High Hang Muscle Snatch @ 6/10 RPE
1 High Hang Muscle Snatch @ 7/10 RPE
*Rest 2 Minutes between sets.
Snatch Complex (Load)
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 5/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6.5/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE

*These will be all touch and go! No dropping the barbell.
Saturday, Mar 25
Workout of the Day
Thai Pepper (Time)
In teams of 2
4 Rounds for time:
20 Synchronized Burpees
20 Synchronized Pull-Ups
200 meter Suitcase Carry (50/35 lb)
Friday, Mar 24
Workout of the Day
Ghost Pepper (Time)
Open
10 Rounds for time:
10 Deadlifts (135/95)
10 Push Ups
100m Run

CrossFit Intermediate
10 Rounds for time:
10 Deadlifts (95/65)
10 Scaled Push Ups
100m Run

CrossFit Lite
10 Rounds for time:
10 Deadlifts (app weight)
10 Scaled Push ups
100m Run

CrossFit Foundations
6 Rounds for time:
10 Deadlifts (app weight)
10 Dumbbell Floor Presses
100m Run
Powered by SugarWOD