Category: WOD

Announcement CrossFit Open FREE Skills Clinic #2 Saturday 12-1:30 – Ardmore Dubs, Pull Ups, HSPU WOD Partner Up! “The Southern Blitz” In 40min Complete: 50 Thrusters (95,65,75,55) 50 Burpees 50 Bar Muscle Ups (Rx=C2B) 1 Mile Run –5min Rest– 50 T2B (Rx=K2E) 50 Cals Assault Bike **Score time, if you do not finish your score […]

Max Effort Upper Strength Close Grip Bench (1RM  ) WOD “Snatch Speed Ladder” 12-9-6 Snatch (135,95,95,65) Snatch (155,105,105,75) Snatch (185,125,125,95) –At 8min mark start WOD #2 WOD #2 100 Sit Ups 100 Dubs (x3) $ Out 4x30sec Superman holds  

Dynamic Effort Lower Strength Sumo Deadlift (24×1 @ 50% + Band Tension ) **Record weight and band color in comments WOD Happy 18th Birthday Jack Dwyer. Join Jack at the 6am Wayne workout. “Jack’s Complex” 18 Min AMRAP 1 Clean Complex 1 Bar Complex **Todays weight is based on your age. Start with a bar weighing […]

Explosive Strength WOD “Tabata Fight Gone Bad” Complete 8 consecutive intervals of each movement before moving to the next: Wallballs (20,14) SDHP (75,55) Box Jumps (20,20) Push Press (75,55) Row For Cals **1 Interval = 20 sec. Work + 10sec. Rest **There is no additional rest between exercises **Each exercise is scored by the weakest […]

Dynamic Effort Upper Strength Thruster (6×3 @ 60% from rack) WOD “Riding Dirty” Assault Bike, Teams of 2 Rotate with Partner for 5miles Max Distance hold at Rx+ 85,75 RPMs Rx 75,65 RPMs **Score time of completion $ Out 6x30sec PVC Paddeling **Rotate rounds forward and backward, anchor feet  

Max Effort Lower Strength Box Squat (3RM, wide stance, at parallel) WOD “The God Father” 40/30 Calorie Row 40 Bounds (20,16) 40 Deadlifts (185,135,135,95) 40 Wall Balls (20,14) 40 Deadlifts 40 Bounds 40/30 Calorie Row **20min time cap **20min time cap **If time cap is reached, score 20:00min and remaining reps in comments $ Out 3×15 […]

Announcements: CF Open Apparel:  Pre-order Now! Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Happy Valentines Day! WOD #1 “The Break Up” Teams of 2 1,2,3,4,5,6…. Shoulder to Overhead (95,65) Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM […]

Announcements: CF Open Apparel:  Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic WOD “Pretty In Pink” Teams of 2 4000m Row (rotate every 250m) 50 OHS (95,65,75,55) 100 Sit Ups 150 Dubs (x3) 50 […]

Announcements: CF Open Apparel:  Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Max Effort Lower Strength Sumo Deadlift (3RM from 2″ blocks, reset each pull, no TNG) WOD Fast Times At Ridgemont High (AMRAP – Rounds […]

Announcements: CF Open Apparel:  Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Dynamic Effort Upper Strength Incline Bench Press (12×2 @ 75%) WOD “Stand By Me” Fast and Heavy In 12min Complete: 25 DB Snatches […]