Category: WOD

Dynamic Effort Upper Mobility WOD “One Thing Leads To Another” 5 Rounds, For Max Reps: 1min Calorie Row 1min  Power Cleans (135,95,115,75) 1:00 Burpee Bar Hops 1:00 Rest $Out Sumo Deadlift High Pull (4×6 @ 60%) WOD NOTES

Max Effort Lower Mobility Warm Up “CrossFit Baseline” For time: 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups WOD “Karen” For Time: 150 Wall-Ball Shots, 20# / 14# **Last completed 3.24.13! $ Out 10 Rounds 30sec. Row For Cals 30sec. Rest WOD NOTES 

Monster Mash! Mobility WOD #1 “Linchpin Test 4” 2 Rounds 18 Cal. Row 15 Thrusters (95,65) 12 C2B –At 15min Start WOD #2– WOD #2 For Time: 150 Dubs (x3) 100′  Handstand Walk 50 Pistols, alternate legs –At 30min Start WOD #3– WOD #3 100 Burpees **Every 2min complete 1 legless rope climb, 15′ **Start […]

Masters Arctic Blast WOD Preview Mobility WOD #1 “Snowball Fight ….Gone Bad” 2 Rounds 1min Wall Balls (20,14) 1min SDHP (75,55) 1min Box Jumps (20,20) 1min Push Press (75,55) 1min Cal Row **Teams may complete the 2 rounds ANYWAY they like (one works/one rest), But at the end of the first rounds the teammate not […]

Max Effort Lower Mobility WOD Happy 28th Birthday Lindsey Martin! “Lindsey “ 2 Rounds: 10 Squat Cleans (185,135,155,105) 10 T2B 8 Squat Cleans 10 T2B 6 Squat Cleans 10 T2B 4 Squat Cleans 10 T2B 2 Squat Cleans 10 T2B $ Out 4×15 Ab Fall Outs *Use barbell WOD NOTES

Dynamic Effort Upper Mobility WOD “Bananarama” 12min AMRAP 15 Snatches (95,65) 15 Box Jumps (20,16) 15 Snatches 15 Box Jumps (24,20) 15 Snatches 15 Box Jumps (30,24) 15 Snatches 15 Box Jumps (34,28) Max Snatches **Score total reps **last completed 1.6.15 $ Out Bench Press (6×3 @ 75%) WOD NOTES

Bring a Friend! Click Here To Invite them Mobility WOD “Flash In The Pan” **Last complete 8.10.16 1000m Row 10 Rope Climbs, 15′ 800m Run 8 Rope Climbs, 15′ 60 Sit Ups 6 Rope Climbs, 15′ 40 Cals Assault Bike 4 Rope Climbs, 15′ 20 Burpees 2 Rope Climbs, 15′ **40min time cap $ Out 5min […]

Lifestyle Challenge Mobility WOD “Virgo” 17min Up Ladder: 2,4,6,8,10,12,14,16…. Back Squat (135,95,115,75) KB Swings (70,55,55,35) **Increase reps by 2 each round, score total reps $ Out Deadlift (6×4 @ 60%, DO NOT TNG, reset each pull)  WOD NOTES  

8:30am & 9:30am WODs only Babysitting Available at normal times Lifestyle Challenge Mobility WOD “Love Boat” For Time: 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Directly into… 3 Rounds of “DT” 12 Deadlifts (155,105) 9 Hang Power Cleans 6 Jerks Directly into… 1,000 Row **Courtesy of CFNE $Out Shoulder Press (20RM) WOD […]

Monster Mash! WOD #1 “True Grit” 2,000 meter Row After the first minute begin ‘Death by Thrusters’ (95,65) With a running clock start the row. At the 1-minute mark get off the rower, do one thruster, then resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. […]