WOD / Blog
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 […]
12 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start lifting at 75%. Get AHAP. Lift on a 2- minute clock. WOD: 15 Minute AMRAP 10 Deadlifts (135/95)(95/65) 20 Wall Balls (20/14)(14/10) 30 Double Unders Stimulus/Focus: Settle into this workout and just keep moving. Attempt to complete all reps […]
11 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Max Height Box Jump 15 Minutes to Find a Max Height Box Jump WOD: For Distance (Feet) 5 Rounds (3 Minutes Work/3 Minutes of Rest) 20/15 Calorie Row 15 Box Jumps (24/20) *Masters may step up. Everyone must step down. As many 25ft Farmers Carries (50/35)(35/20) as possible in Remaining Time […]
10 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start lifting at 80%. Get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (30 Minute Time Cap) 400 Meter Run 15 Pull Ups 30 Strict Push Ups 45 Air Squats *RX+: Vested (20/14) Stimulus/Focus: This is Murph prep. […]