LATEST WOD

Thursday, February 22nd

Thursday, February 22nd Skill: Final week of Open Gymnastics Skill. Really try to reinforce skills from last week. All work should be done in small sets and not induce high amounts of fatigue. Metcon: Today's piece is about recovery. If you're performing 18.1 tomorrow...

Wednesday, February 21st

Wednesday, February 21st Strength: 4 Gymnastics tests today that you should record and keep track off. Rest as much as needed between movements. Metcon: Each set should be around 40s of work. If not scale accordingly. This "metcon" contains gymnastics work and...

Tuesday, February 20th

Tuesday, February 20th Skill: Keep loads for Snatches light today and practice perfect technique. Do not exceed 50% of your 1RM. Metcon: Your goal today is to complete all rounds within 10s of each other. That means starting with a pace you know you can maintain is...

Monday, February 19th

Monday, February 19th Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if you start to lose it end your sets. Metcon: Establish a plan that allows you to avoid redlining. Squat clean thrusters should be able to be done in...

Friday, February 16th

Friday, February 16th Strength: Week 3 of Front Box Squats. The loading is slightly heavier but speed should still be able to be maintained for all sets. Metcon: Benchmark workout today where deadlifts are intended to be heavy, meaning if you cannot complete more than...

Thursday, February 15th

Thursday, February 15th Skill Gymnastics Skill Choose between one movement that will show up in this years open: - Butterfly Pull-ups (or C2B) - Handstand Push-ups - T2B WOD For Time: Run 400m 7 Thrusters (155/105) Run 400m 7 Snatches Run 400m 7 Overhead Squats Run...

Wednesday, February 14th

Wednesday, February 14th Strength: Benchmark strength piece. Take 8-10 sets to build to a 1RM. Make sure you have a spotter in place. Floor Press is a great variation to build your lockout that transfers to many other movements we perform in CrossFit. It's likely your...

Tuesday, February 13th

Tuesday, February 13th Skill: Today (and next week) we are specifically focusing on Open WOD gymnastics Skill. This session should be 100% skill development and not tear you up. Metcon: Partner up today and come up with a strategy to go through this work in the...

Monday, February 12th

Monday, February 12th Strength: The goal today is to build to 90% of your current max (or a heavy 1) in 5-6 sets. Once you've reached 90% we will perform an EMOM for 4 minutes to get in some volume with heavier loading and work on being smooth/efficient. Metcon: Each...

Friday, February 9th

Friday, February 9th Strength: Week 2 Front Box Squats. Only 5% heavier so you can maintain proper bar speed. Remember, we'd rather you move faster than go heavier. Speed > load. Metcon: Benchmark workout "Karen". We will partner up today and judge each other. Try to...

Thursday, February 8th

Thursday, February 8th Skill: If you were here last Thursday work on refining your skills with the T2B. In addition, we are going to accumulate volume today. Metcon: Each set should be completed at 75% effort. Look to complete all your splits within the 30s of each...

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