WOD / Blog
19June 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 6 x 4 Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. 6 WOD: For Time (10 Minute Cap) 10-9-8-7-6-5-4-3-2-1 Shoulder Press (95/65)(65/45) 1-2-3-4-5-6-7-8-9-10 Box Jumps (30/24)(24/20) Stimulus/Focus: Treat this as a sprint. Try to complete each round without breaking. Cool Down: 3 Rounds 15 GHD Sit […]
18 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Ring Work: Spend 15 minutes working muscle up progressions. WOD: 25 Minute GAFAP 1 Ring Muscle Up 2 Alternating Lunges 3 Double Unders *Add 1 RMU, 2 lunges, and 3 double unders each round. Stimulus/Focus: Find a steady pace and settle into this long time domain. Cool Down: Tabata Couch Stretch
17 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Thruster 6 x 3 Stimulus/Focus: Complete all sets with 80% of your 1 RM. Lift on a 2-minute clock. This weight should be heavier than what you plan to use in the benchmark workout. WOD: Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Stimulus/Focus: This is a CrossFit benchmark workout. Have fun […]
16 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Sumo Deadlift 3 x 3 x 2 x 2 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on 2-minute clock. WOD: 4 RFT (18 Minute Cap) 400 Meter Run 50 Slam Balls (30/20)(20/15) Stimulus/Focus: Push hard on the run. Try to complete big sets of […]
14 June 2025
Come in and cheer on the athletes who are taking on the CrossFit Community Cup! The first heat begins at 0900, with athlete briefings and warm-ups beginning at 0800. We are planning on heats at 0900, 1100, and 1300 (1pm). Let’s turn out to support our crew!
13 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Dynamic Overhead Squats 1 x 1 Stimulus/Focus: 15 Minutes to find a heavy single. WOD: Five 4-Minute Rounds 8 Handstand Push-Ups 16 American KB Swings (1.5/1)(1/25lbs) 24 Alternating Lunges RX+: Strict HSPU, (2/1.5)(1.5/1), KB goblet lunges Stimulus/Focus: Complete this work as quickly as possible. You will have the remaining time in […]