Category: WOD

Max Effort Upper WOD “Factory of Faith” –3 Rounds– 7 Thrusters (75,55,65,45) 7 Burpees 7 T2B –400m Run– –3 Rounds– 7 Thrusters 7 Burpess 7 T2B –400m Run– –3 Rounds– 7 Thrusters 7 Burpees 7 T2B –400m Run– $Out Shoulder Press (EMOM 5min x3 @ 65%, then EMOM 3min to find 1RM) WOD NOTES  

Dynamic Effort Lower Strength Sumo Deadlift 12×2  Every 30sec. Speed Pulls @ 65% **These are not TNG. Reset each pull, hands stay on bar. WOD “Set the world on fire” 14min AMRAP 10 Deadlifts (185,135,155,105) 5 C2B 10 Deadlifts (185,135,155,105) 5 C2B 10 Deadlifts  (225,155, 185,135) 5 C2B 10 Deadlifts  (225,155, 185,135) 5 C2B 10 […]

Monster Mash! WOD “Bombshell” 0:00 – 2:00 1 Rope Climb (15′) 2 Power Cleans (125,85,105,70) 2:00 – 4:00 1 Rope Climb 4 Power Cleans 4:00 – 6:00 1 Rope Climb 6 Power Cleans 6:00 – 8:00…. **continue up the ladder, score total reps $ Out 10min AMRAP 100′ Walking Lunge 50 Dubs (x3) 25 Burpees […]

Dynamic Effort Upper WOD “Kill A Word” 2 Rounds 2k Row 50 Bench Press (135,95) $ Out Press Complex (8x Strict Press, Push Press, Jerk @ 65%) WOD NOTES 

Max Effort Lower WOD “Game Plan” In 8min build to a heavy Squat Snatch –At 10min Begin– 20min AMRAP 30 DB Snatches Left (75,45,60,35) 30 Cal Assaut Bike 30 DB Snatches Right (75,45,60,35) 30 Cal Row **score total  reps $ Out Midline March 5min AMRAP 100′ OH DB walk 15 Sit Ups **you choose weight, […]

Monster Mash! WOD #1 “CrossFit Games Open 14.4” 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups –5min Rest to WOD #2– WOD #2 “Green Light” 6 Rounds: 3 Jerks (185,135,135,95) 2 Rounds of “Cindy” 1 Rope Climb, 15 ft $ Out 10:30pm Yoga […]

Happy 40th Birthday Coach Ana! WOD “The BIG “0”” In teams of 2: In 40min Complete: 40 Power Snatches (165,115,135,95) 40 Burpees 40 Bar Muscle Ups (Rx=C2B+PU) 1 Mile Run –5min Rest– 40 T2B (Rx=K2E) 40 Cals Assault Bike **Score time, including 5min rest **Total time cap 40min (including mandatory rest) $ Out Have a […]

Max Effort Lower WOD “Black Friday” 4min AMRAP 25 Front Squats (95,65,75,55) 25 Bounds (24,20,20,20) Max Cal Row –4min Rest– 4min AMRAP 20 Front Squats (115,75,95,65) 20 Bounds (24,20,20,20) Max Cal Row –4min Rest– 4min AMRAP 15 Front Squats (135,95,115,75) 15 Bounds (24,20,20,20) Max Cal Row –4min Rest– 10 Front Squats (155,105,135,95) 10 Bounds (24,20,20,20) […]

Thanksgiving and Black Friday hours Thursday 11.24.16 9am WOD, Radnor Memorial Park Friday 11.25.16 9:30am & 4:30pm ONLY (babysitting available) “Don’t Drop the Turkey!” In Teams of 2 or 3 Complete: 400m Run –Then– 100 Sit Ups 50 Deadlifts (85,55) 100 Squat Jumps 50 Hang Power Cleans (85,55) 100 Sit ups 50 Front Squats (85,55) […]

Monster Mash! WOD “Moose” For Time –Buy In– 1000m Row –Then– 10 Rounds 7 Bar Facing Burpees 3 Thrusters (95,65) –Then– 1200m Run with med ball (20,14) **40min time cap In honor of PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in […]