March 14, 2018 WOD
Complete as many rounds as possible in 20 minutes of: 5 snatches 3 muscle-ups Men: 95 lb. Women: 65 lb. Scaling Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a Read More …
March 13, 2018 WOD
3 rounds for time of: 800-meter run 25 toes-to-bars 25 deadlifts Men: 225 lb. Women: 155 lb. Scaling This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading Read More …
March 12, 2018 WOD
5-4-3-2-1 reps for time of 15-ft. rope climbs Clean and jerks Increase weight on the clean and jerk each round. Men: 145-165-185-205-225 lb. Women: 115-125-135-145-155 lb. Scaling This workout, originally a CrossFit Games event, is intended to be performed quickly, Read More …
March 11, 2018 Hero WOD
“Rankel” Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Read More …
March 9, 2018 WOD
18.3! Come join us between 4pm and 7pm. Sign up for a heat, warm-up, and throw down with your gym buddies!
March 8, 2018 WOD
Front squat 10-10-10-10-10 Scaling Athletes at all skill levels can perform 10-rep lifts. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
March 7, 2018 WOD
Kelly 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots Men: 24-inch box, 20-lb. ball Women: 20-inch box, 14-lb. ball Scaling This workout is a long met-con. Choose distances, weights, heights and reps that keep Read More …
March 6, 2018 WOD
Complete as many rounds as possible in 5 minutes of: 3 deadlifts 7 push presses Men: 275-lb. deadlift, 115-lb. push press Women: 185-lb. deadlift, 75-lb. push press Scaling This workout is moderately heavy and very fast. Pick loads that are Read More …
March 5, 2018 WOD
Complete as many rounds as possible in 12 minutes of: 30 abmat sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling Modify this workout so you can complete several rounds quickly Read More …
March 3, 2018 Hero WOD
Taylor 4 rounds for time of: Run 400 meters 5 burpee muscle-ups If you’ve got a 20-lb. vest or body armor, wear it. U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Read More …