Category: WOD

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 […]

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 Explosive Strength Skill Review Pistol Progressions WOD “CrossFit Open Prep #3” 27 Calorie Row 27 GTOH (95,65,75,55) 21 Calorie Row 21 GTOH […]

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 Lower Strength Front Rack Reverse Lunge (3×8 (L+R=2) + 20# over week 1) WOD “Falcon Crest” 9-15-21 KB Swings (55,35) Thrusters […]

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 Upper Weighted Pull-ups (1RM  ) **Modify to weighted ring row WOD “Dallas” 15min AMRAP 5 Power Cleans (135,95,115,75) 10 Box Jumps […]

Announcements Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Explosive Strength Skill Review 10min Pistol Practice WOD Happy Birthday Michal! Join Michal at the 9:30am WOD in Ardmore. “Mary” 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups $ Out 3×12 Barbell […]

WOD “90210” Partner Up! 30min AMRAP 30 Dubs (x3) 10 DB Box Overs (45,35)(24,20) 10 Thrusters (75,55) 10 K2E –Then in 5min find 1RM Partner Deadlift– **Score rounds + reps and weight of partner deadlift $ Out Have a great weekend!  

Max Effort Upper Strength Floor Press (1RM  ) In 25min Complete WOD #1 + WOD #2 WOD #1 2k Row (Time) Max Effort 2k Row –Rest As Needed To WOD #2– WOD #2 “Amanda” 9-7-5 Muscle-ups Snatch, 135#/95# **Full Squat Snatches **MU = bar or ring **MU = x1 unbroken set PU + 1 unbroken set ring […]

Dynamic Effort Lower Strength Front Rack Reverse Lunge (3×10 (L+R=2) @ 10# over last week) WOD “Step By Step” 10,9,8,7,6,5,4,3,2,1 DB Squat Cleans (45,35,35,25) 200m Run **20min time cap $ Out 4×20 MB Sit Ups and Toss to Partner  

Explosive Strength WOD “CrossFit Open Prep #2” 18min AMRAP 75 Snatches (75,55,65,45) 60 Calorie Row 45 Wall Balls (20,14,14,12) 30 T2B (Rx=K2E) 15 Burpees to target (6″,6″,3″,3″) $ Out 2×50 Heavy Band Crunches  

Dynamic Effort Upper Strength Incline Bench Press (6×3 @ 70%) WOD “Eva – short and light” 5 Rounds 400m Run 15 KB Swings (55,35) 15 Pull Ups $ Out 3×20 KB Oblique Cruches **each side