Workout Of The Day

  • WOD 12-11-17

    This Saturday the 16th we will meet at Top Golf for our crossfit Christmas party. We are bringing our kids so feel free to bring yours as well. We will meet at the one on at 5:30pm. 

    EMOM Every Other 

    12 min 

    3 Strict Press

    4 Push Press

    5 Push Jerk

    Increase each set start at 50% of 1RPM of Strict 

    5RFT

    10 FR Lunges

    10 CTB 

    10 Sit ups

    18 min cap 

    Big congrats to Dylan and his team mates for taking first place in the robotics division of their tournament this weekend. He had a blast!  We are so proud of them. 


  • WOD 12-7-17

    Bench 10-8-6-4 65%-90%

    3 AMRAP 4

    3 OHS 95/65

    200m run 

    10 DU

    1 min rest 

  • WOD 12-7-17

    Bench 10-8-6-4 65%-90%

    3 AMRAP 4

    3 OHS 95/65

    200m run 

    10 DU

    1 min rest 

  • WOD 12-6-17

    Teams of 3

    AMRAP 15

    50 Pull ups

    50 FS 115/75

    50 DB GTO

    Rest 5min 

    Repeat AMRAP 15

  • WOD 12-5-17

    For time:

    25 min cap

    30 Burpees

    30 Box Jumps

    30 DL 185/135

    30 Wall Balls

    30 TTB

    30 Wall Balls

    30 DL

    30 Box Jumps

    30 Burpees 


  • WOD 12-4-17

    Hope everyone had a great weekend!  

    For time:

    10-1 Push Jerk 135/95

    1-10 Burpee over bar 

    Buy Out: Coaches Choice 


  • WOD 11-30-17

    Well today was fun!   Maybe a programming fail on my part. Sorry guys!!  Thanks for enduring the suck 

    AMRAP 20 

    10 Floor Wipers 95/65

    10 back rack Lunges 95/65

    10 KTE

    10 DU

RSS Feed

W.O.D. Archive