1. 02/08/2023

    Complete For Time

    (80/70)(100/85) Cal Bike
    60/75 Bar Facing Burpees
    40/50 Alt DB Snatch
    20/25 Box Jumps (24″/20″)
    15 Power Cleans (135/95)(185/125)
    25 Min Cap

    For today, unlike the Monday and Tuesday WODs, this one is a steady pacing workout.   Take reasonable breaks after the bike cals are done.  Power Clean weight should be moderate.  These will most likely be singles when you get to them.

  2. 02/07/2023

    8 x 4:00 Sets

    (20/17)(25/20) Cal Row

    10 Front Squats (115/75)

    3/5 Wall Walks

    For today, we are looking at a steady, moderate pace, on the row.  Looking to get the row done in about 1 – 1:15.   Fast transition from the row to what should be a fairly light front squat weight for you.  Complete all 10 unbroken and make your way to the wall.  You should be at about the 2:00 mark at this point.  Given that, these wall walks should take no more than 30 seconds so pick number of reps you can get done in that timeframe so you have 1:30 of rest.  Overall, this is a very intense working time period with the reward coming from a longer rest break.

  3. 02/06/2023

    COMPLETE FOR TIME

    3 Rounds

    25 Power Snatch (75/55)

    25 T2B

    75 Double Unders

  4. 02/03/2023

    Complete For Time

    60 Thrusters (95/65)

    30 C2B Pull Ups/Bar Muscle Ups

    60 SDHP (95/65)

     

  5. 02/02/2023

    Tabata Mash Up
    0:00-4:00
    Strict Pull Ups
    Burpees
    Rest 1 Min
    5:00-9:00
    Air Runner Meters
    Lunges
    Rest 1 Min
    10:00-14:00
    C2 Bike Cals
    Goblet Squat (53/35)
    Rest 1 Min
    15:00-19:00
    Ski Erg Cals
    DB Strict Press (50/35)
    1 Min Rest
    FINISHER
    20:00-24:00
    Plank
    Hollow Rock

  6. 02/01/2023

    15 Minutes to Find A Heavy Bear Complex

    Bear Complex

    Complete unbroken reps of the following: Clean (any style), Front Squat (Squat Cleans are acceptable), Shoulder to Overhead from the front rack (any style- including thruster-jerks), Back Squat, and Shoulder to Overhead from the back rack (any style).

    Rest 2 Minutes

    10 Min EMOM

    1 Bear Complex @ 60% of your heavy

    10 Barbell Push Ups/HSPU

    12 Bear Hug Sit Ups (20/14)

  7. 01/31/2023

    Complete Each Round For Time

    20/17 Cal Bike

    50 Double Unders

    12 Alt DB Hang Power Cleans (50/35)

    12 DB Box Step Up & Over (24”/20”)(50/35)

    Rest 1 Minute Between Rounds

     

  8. 01/30/2023

    THE CROSSFIT WORLDWIDE OPEN IS JUST AROUND THE CORNER.  BE SURE TO KEEP WATCHING FOR ANNOUNCEMENTS ON OUR WEBPAGE AS WELL AS ALL OF OUR SOCIAL MEDIA.

    WE WILL ONCE AGAIN HAVE TEAMS THIS YEAR AND OUR TEAM CAPTAINS ARE IN PLACE.  WE WILL ALSO BE FINANCIALLY SUPPORTING A NON PROFIT TIED TO ONE OF OUR MEMBERS.

    WE ARE HOPING THIS YEAR IS OUR BIGGEST YEAR EVER FOR PARTICIPATION.  THE OPEN TRULY IS. FOR EVERYONE!

    Complete For Time

    60 Cal Row

    50 Wall Ball (20/14)(10’/9’)

    40 Deadlifts (185/125)(225/155)

    30 Wall Ball

    20 Deadlift

    10 Wall Ball

  9. 01/27/2023

    Complete For Total Time

    15-12-9
    Thruster (75/55) (95/65)
    Pull Ups
    Rest 2 Min
    12-9-6
    Thruster (95/65)(135/95)
    C2B
    Rest 2 Min
    9-6-3
    Thruster (115/75)(185/125)
    Bar Mu

    For today, we will modify the gymnastics movements to end on the most difficult for you.  If you do not have Bar MU, we will look to do strict pull ups.